FRIDAY OCTOBER 17th

1 - Review, as a group, the elements of the pre-class dynamic warm-up.

2. Ten minutes of deliberate practice of your choice of ground-to-overhead exercises: muscle snatch, power snatch, power snatch + overhead squat, snatch

3 - “Viking Kong” Run one mile 50 Wallballs 40 Box jumps 30 Burpees 20 Power snatch

LIII: 20/14lbs wallballs, 24/20” box, power snatch 135/95lbs LII: 105/73lbs LI: Run 800m, then three rounds of 15 wallballs, 10 box jumps, 10 push-ups, 10 muscle snatch

4 - With time remaining, mobilize. Have fun!