Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
Body Armor
5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Primer: (in class)
E2MOM x5
30 DU or 30s DU practice
5 DB front squats (building to AHAP)
Conditioning (in class) 
“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats
15/12 Calorie Assault Bike
Dumbbell Pounds – 50’s/35’s
Dumbbell Kilos – 25’s/15’s
*looking for jump stimulus even if box is low. 2 sets or less on DB FS. 2min stagger start if not brought bikes OR row 18/14 cal