Before class, if possible, thoracic spine mobilization with foam roller


8 minutes:

Starting with an empty BB and working up in weight:

3 Snatch pulls + 1 Hang Power Snatch + 3 Drop to power (get just above parallel and hold for two seconds)


1) Power Snatch: 73x2x3

2) Power Clean and Power Jerk: 73x2x3


3) For reps:

Try to go all-out every 5 minute AMRAP...

5 minute AMRAP:

Sandbag Bear-hug Carry 50 ft

Sandbag Squat 2-4-6-8-10-12 reps (go up two reps after every 50ft carry)

rest 2 minutes

5 minute AMRAP:

10 HSPU or Push-up

10 Pull-ups or ring rows

10 Pistols (5 ea. leg) or squats

rest 2 minutes

5 minute AMRAP:

30 Double-unders

15 Burpees