“The greatest wealth is health.” ~Virgil

“The greatest wealth is health.” ~Virgil

 

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

1. Technique Review: The Power Snatch (10 min)

2. 🏋️‍♂️Power Snatch 3RM🏋️‍♀️
Fifteen minutes to work up to a heavy set of 3 for the day.

3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 minutes)

4. “Angry Helen”
For time:
Run 400m
21 Kettlebell Swings 70/53
21 Pull-ups
Run 400m
21 Kettlebell Swings 70/53
21 Chest to Bar Pull-ups
Run 400m
21 Kettlebell Swings 70/53
12 Bar Muscle Ups

(20 minute cut-off)

LIII:as Rx’d
LII: Sub Ring Rows-> Pull-ups ->Strict Chin-ups for vertical pull or progress up the vertical pull movement hierarchy as far as possible or stay at the exercise that is most appropriate.Scale KB weight as needed.
LI: 3 Rounds of
Run 400m
21 Russian Kettlebell Swings
12 Ring Rows

Have fun!

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