Before Class
Get warm
Squat Preparation, choose 3-4 movements from video

Class warm-up
3 sets:
10 Hip Bridge
5 Bird Dog each side
5 OHS with 3 sec pause

Weightlifting
Power Snatch
3 singles @ 85%
3 doubles @ 75%
3 triples @ 65%

*Based on Power Snatch 1RM

Strength
Deadlift; 10 reps; 3 sets

Midline
Loaded FLR; 20 sec; 4 sets

then

Max hold – Side Plank Left
Max hold – Side Plank Right