Strength

a1. front squat @ 3011: 6,6,6,6; rest 1:30
a2. dual KB deadlift @ 2010: 12,12,12,12; rest 1:30
b1. muscle snatch w/bumper plate: 15,15,15; rest 60 seconds
b2. band downward shoulder flexion: 15,15,15; rest 2-3 minutes
c. "instructor paybacks": 30 reps x 3 sets; rest 2-3 minutes