Hey guys, rare opportunity to take a seminar in Ottawa with one of the best weightlifters on the continent, take advantage!
Tickets are available here: http://www.eventbrite.com/e/weightlifting-seminar-with-spencer-moorman-tickets-20999504082?aff=efbevent

Warm-up
15′ Alternating Minutes
10 cal. Airdyne
10 Gymnastics Kips
10 Box Jumps

Open Prep
12′ EMOM
Even: 10 Burpees
Odd: 10 Thrusters (95/65)

Metabolic Conditioning
Competitive
21-15-9
cal. Row
Hang Power Snatch (95/65)

Intermediate
21-15-9
cal. Row
Hang Power Snatch (75/55)

Intro
21-15-9
cal. Row
Hang Power Snatch or Kb Swings