3dudes_forwebJovan, Dave, and Will.

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

1. Ten minutes to find a 1RM weighted pull-up. If you can't do weighted pull-ups, do 5 x 3 pull-ups negatives, jumping to top position and taking 3 full seconds to descend.

2. Technique review: the tuck crunch and the GHD sit-up. (10 min)

2. Technique review: the power snatch. (10 min)

3. "Chris Bell" 21-15-9 reps for time of Power snatches Sit-ups Pull-ups

Competitors: 115/83lbs power snatch, GHD sit-ups.

CrossFitters: 95/65lbs power snatch, tuck crunches.

Novices: 7 x 3 power snatches, resting 60 sec between sets, then four rounds for time of 10 pull-ups, 20 sit-ups.

Everyone can try out the GHD sit-up in practice GHD sit-ups are for those doing Competitor level movements ONLY. If you haven't been doing GHD sit-ups on a regular basis, approach with extreme caution. They can mess you up!

Cut-off is 15 minutes. With time remaining, DO YOUR MOBILITY HOMEWORK. Have fun!

The tuck crunch.