Bradley B. and Michael B.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up G: four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, 3 positions snatch. If you can’t catch the bar at the bottom of a well-organized overhead squat, power snatch, make sure your position is correct, and then descend. (5 min)
2. Technique review: the muscle snatch.
3. Muscle snatch 2-2-2-2-2-2-2-2. Eight doubles going up in small increments every set.
Competitors: 150 wallballs (20/14lbs) for time. Penalty of one burpee for every second over 7 minutes. CrossFitters: AMRAP in 7 minutes of wallballs Novices: 6 x 10 wallballs, resting 30-60 seconds between sets. Concentrate on good squat mechanics and keeping a neutral head position.