CLASS

A.
Every 2mins for 6 rounds
3 Squat Snatch (build the weight each round, focusing on technique rather than load)

B.

OPENS WORKOUT 12.2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch, 35kg

30 Snatch, 61kg

30 Snatch, 75kg

30 Snatch, 95kg as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch, 20kg

30 Snatch, 35kg

30 Snatch, 45kg

30 Snatch, 54kg as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch, 20kg

30 Snatch, 35kg

30 Snatch, 45kg

30 Snatch, 54kg as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch, 15kg

30 Snatch, 25kg

30 Snatch, 35kg

30 Snatch, 40kg as many reps as possible

EXTRAS

5 rounds for time

20 GHD sit ups
2 rope climb

Rest 60 sec