15 min warm up on your own. If you need more time, come early.
(12 Min) Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5
(12 Min) 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.
(12 Min) EMOM for 10 min (5 “working” sets): Odd Minutes: 3 High Hang Squat Snatches
Even Minutes: 3 Tall Box Jumps
(After Class) 3 sets: 1 ring dip + 1 Knee Raise on Rings x 5 reps.
KB Side Bends x 20 each side. Slow and controlled.
Forearm plank x 30 seconds.