A:
Every 90sec for 12sets do:
1 Squat Snatch + 1 Hang Squat Snatch + 1 High Hang Squat Snatch

B:
Buy In: 800 Meter Run
100m Kettlebell Goblet Walking Lunges
*Every 20m 15 Kettlebell Swings
Cash Out: 800 Meter Run

Level 1: 16-20/8-12kg
Level 2: 24/16kg
Level 3: 32/24kg


BOOTCAMP

1: Ski, Row, Assault Bike or Bike
2: AMRAP:
Buy-in: 200m Run
then remaining time AMRAP:
10m KB Goblet Walking Lunges
10 KB Swings
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
30sec. Banded Lat Pull-downs (in hollow position)
30sec. Crab Hold
20sec. Rest

Focus on device:
Start on Dumper 3, go up 1 every Minute


ADVANCED CLASS

A:
Snatch EMOM

B:
“OPEN workout 14.6”
AMRAP in 15min of:
30 Deadlift 225/155lbs
30 Wallball
30 cals Row
30 HSPU