4-3-13

Level 1:
Warm-up:  Introduce cleans or med ball cleans, Snatches.  Clean pull drills & Burgener

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. between each set)
              Rest 5 minutes
              8 min EMOM (every minute on the minute).
              2 cleans or medball cleans
              2 Snatches
             *Form over weight*
Immediately after emom, complete 100 sit-ups

Level 2:
Warm-Up: MSCFWU

W.O.D.- 3 rounds
              Suicide drills (Rest 2 min. b/t each)
              Rest 5 minutes
 You will pick a weight in-between 50% of your 1 rep max on cleans & snatches
              Perform Clean Drills & Burgener warm up with weight
              Move up to 70%
             10 min EMOM
               2 cleans
               2 snatches
Immediately after, complete 5x10 weighted G.H.D. sit-ups

Class Times:
Level 1 6am, 6pm
Level 2 6am, 7am, 8:30am, noon, 4, 5, 6