Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Competitors and CrossFitters: 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches) (5 min)

Novices: review the muscle snatch and power snatch. Instructor will assign movement for weightlifting. (15 min)

2. Competitors and CrossFitters do warm-up G: 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. When you finish, go straight to the lifting. (5 min)

3. 15 minutes to work up to a heavy muscle, power, or squat snatch single.

4. Back squat 3-3-3-2-2-2. Six sets to work up to the heaviest double you can handle today. (20 min)

5. Accessory work: Four rounds not for time of 8 Romanian deadlifts 4 Strict toes-to-bar 2 Wall walks or one 20' handstand walk

Have fun!