megrMeg R. was super psyched about Sunday's team 10k row!

Be sure to do your ten minutes of pre-class dynamic warm-up.

1. Take ten minutes to hit a heavy weighted pull-up single. If you don't have unassisted pull-ups yet, do ring pull-ups from the floor, sets of 3.

2. Level III and II: warm up to 70-80% of your 1RM snatch, power snatch, or muscle snatch. Level I: review the positions of the muscle snatch: floor, hang, extend, pockets, jumpshrug, scarecrow, overhead.

3. Level III and II: EMOM 12, 2 snatches. Level I: practice snatching for 12 minutes.

4. "Something/Anything" Level III and II: Three cycles of AMRAP 4: run 400m, max burpees. Score is total burpees. Level I: three rounds for time of run 400m, 10 burpees.

Have fun!

UPCOMING: gamenight2 Game Night this Wednesday!

chinu0pcontest Chin-up contest this Saturday!