Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double Unders (5 min)
2. EMOM 8
1-2 Turkish Get-ups
3. Technique Review: The DB Muscle Snatch and DB Power Snatch
4. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)
5. ”Buddy System”
In teams of 2:
200m Run with Medicine ball 20/14
12 DB Snatch 50/35
One athlete completes a round while the other athlete rests.
LIII: as RX’d
LII: Scale Medicine Ball weight as needed, Scale DB weight as appropriate.
LI: Run 200m
8 DB Snatch each round