ryanaynRyan and Ayn.

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

1. Review the basic positions of the snatch: floor, hang, extend, pockets, jumpshrug, scarecrow, overhead. Note that because of the wider grip of the snatch, your back angle in the set-up will be different, as will the position of the bar in pockets. (5 min)

2. Level III and Level II do four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (5 min) Level I: technique review of muscle snatch and power snatch (10 min).

3. Snatch day.

Levels III and II: Snatch complex - snatch deadlift, high-hang power snatch, hang snatch, OH squat x 3. Ten rounds, go up in weight each round. (25 min)

Levels II and I: muscle, power, or full snatch as directed by instructor, 10 x 2.

4. "Amanda"

Level III: 9-7-5 reps for time of muscle-ups and squat snatches 135/95lbs. Bar must be received in full squat. Cut-off: 6 minutes. Penalty of one burpee for every second past cut-off. Athletes must declare they are going as competitors before WOD begins.

Level II: AMRAP in 75 seconds of muscle-ups (up to 9--if you complete 9 before time is up, move on to snatches) AMRAP in 75 seconds of snatches (up to 9--if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 60 seconds of muscle-ups (up to 7) AMRAP in 60 seconds of snatches (up to 7) AMRAP in 45 seconds of muscle-ups (up to 5) AMRAP in 45 seconds of snatches (up to 5)

For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). Bar may be power snatched, then overhead squatted to complete the rep. If you don't have muscle-ups, do pull-ups (2:1).

Level I: 9-7-5 of muscle snatch and 2:1 pull-ups, not for time.

Have fun!