Learn how to overcome any obstacle! This seminar is about self-defense but includes tools to break through any obstacle in your life. The tools shared will help you understand the power of your own body as well as how to manage fear. 
"The clarity with which we define something determines its usefulness.” - Tony Blauer

This course will be $119 a person, but $99 if you sign up with a friend or family member!

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
2. Technique Review: The Power Snatch
3. Run Prep:Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. πŸƒβ€β™‚οΈβ€œAdderall”*πŸƒβ€β™€οΈ
1 Mile Run
Max Clean & Jerk (135/93) in remaining time
800 Meter Run
Max Power Snatch (115/73) in remaining time
400 Meter Run
Max Thrusters (95/63) in remaining time

*Courtesy of CFNE

LIII: as Rx’d
LII: scale weight for each exercise as needed
LI: Decrease Run distance as appropriate/trainer discretion. Do 6-8 Clean and Push Press, then 6-8 Power or Muscle Snatch
And then 8-10 Thrusters after each run respectively

Have fun!