“I am not afraid of storms for I am learning how to sail my ship.” -Louisa May Alcott


 

All levels class

Skill

Power Snatch

3×3

 

Deadlift

5x@70%

5x@75%

Max reps @ 80%

 

-THEN-

Pull Ups

Wallballs

21-15-9

+3x Burpees EMOTM

(12 min cap)

 

-THEN @ 12 min-

3 min Max Double Unders


 

Master’s class

Snatch Progression

 

-THEN-

6 min AMRAP

5x Wallballs

8x Sit ups

-rest 2 min

6 min AMRAP

5x Ball Slams

8x Hand Release Push Ups

-rest 2 min

6 min AMRAP

5x KB Swing

8x Burpees


Kids@Core

Back Squat

4 sets of 5 reps

@ 32X1 Tempo

 

-THEN-

8 min AMRAP

10x KB Swing

15x Ball Slams