Monday:
Stamina Squats (in class) 
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).
Power Snatch Technique
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch
Conditioning (in class)
“Hit and Run”
3 Rounds: (16min cap)
400 Meter Run
12 Alt Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
*snatches should take less than 1min. Squats should be 2 sets or less. 30/24cal bike as NEEDED.