Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EMOM 10
1-2 x Turkish get-ups
2. Technique review:
7 positions of the dumbbell muscle snatch. 8 positions of the dumbbell power snatch, then warm up weight for WOD (5 min)
3. ⏱️”Tabata Salad”⏱️
In teams of 2-4 athletes,
Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:
👉Each athlete starts at a different station and remains there until all Tabata intervals are complete. One minute break between exercises (19 min total).
Score is total reps by all athletes from all exercises.
LIII: 55/35 DB (or KB snatch if proficient), Assault Bike instead of Row, SB 40/30
LII: scale DB and Slamball weight as appropriate.
LI: 7 or less reps per :20 interval, trainer discretion