Coach Jovan is lightning fast with his toes to bar!




Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: 7 positions of the muscle snatch, 8 positions of the power snatch (5 min)

2. Ten minutes for deliberate practice of the positions of the snatch of your choice, and to warm up weights for EMOM. (10 min)

3. EMOM 10:

  • Power snatch x 2

4. Technique Review: the DB Hang power clean (5min.)

5. “Shawn Lane” Five rounds for time:

  • 15 Butterfly Sit-ups
  • 12 DB Hang power cleans
  • 9 DB push press

LIII:. DB load as appropriate LII: DB load as appropriate LI: three-four rounds not for time

12 minute cut-off

6. Cash-out:

  • Tabata Double Unders 8 intervals of :20s work/:10s rest (4min)

Have fun!