Snatch
With a 12:00 Time Cap:
45 GHD Sit-Ups
30/21 Calorie Row
15 Bar Muscle-Ups
In Time Remaining: Build to a Heavy Squat Snatch*

*Starting weights are fixed:
Males – 205#, climbing by 10# after each completed lift.
Females – 145#, climbing by 5# after each completed lift.
Score is the heaviest squat snatch lifted inside the 12:00 window.

Back Squat (in class E2mom)
6 Sets: 12min
Set #1 – 5 Repetitions @ 70%
Set #2 – 3 Repetitions @ 75%
Set #3 – 5 Repetitions @ 70%
Set #4 – 3 Repetitions @ 80%
Set #5 – 5 Repetitions @ 70%
Set #6 – 3 Repetitions @ 85%

Conditioning (16min cap) (in class)
“Adele”
21-18-15:
Double Dumbbell Power Snatches
CTB Pull-Ups/jumping C2B
Push Jerks

Dumbbells – 50’s/35’s
Push Jerk – 155/105

* movements are meant to be completed in three sets or less. C2B focus is to make contact below collar bone every rep. Jumping C2B should be done on a pull-up bar that is approx 6” above the top Of Head.