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Crossfit Class:A) Plyo pushups to plates 3 x 5 ss Roll outs 3 x 5 Rest 60s

B) Hang Power Snatch 3 x 5 Rest 90s

C) For 10 minutes (for form): 5 DB hang power snatch, left 5 hindu pushups 5 DB hang power snatch, right 5 hindu pushups

OLY: A) 2 Clean 1st Pulls, 1 Mid Hang Pull & 1 Mid Hang Clean, 8x1

B) 4x3 Clean Pull Deadlifts (heavy, slow, perfect)

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