Perrin, Ryan, and Ryan's daughter Zoe.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Shoulder stability: 3 x 10 wall angels http://youtu.be/yTjBCetfLXI
2. Snatch warm-up.
Competitors, do three rounds of Warm-up G: 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 (pockets, hang, floor) snatch.
CrossFitters and Novices: start by reviewing the muscle snatch. Drill positions (floor, hang, pockets, stand/shrug, pull/press/lockout). By instructor permission only, trainees may advance to warming up to power snatch and full snatch .
3. Snatch 2-2-2-2-2. Warm-up to a challenging double and repeat for a total of five work sets.
CrossFitters: muscle, power, or squat snatch, as appropriate.
Novices: muscle snatch.
Competitors: 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.
CrossFitters: AMRAP in 2 minutes of muscle-ups (up to 9--if you complete 9 before time is up, move on to snatches) AMRAP in 2 minutes of snatches (up to 9--if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 90 seconds of muscle-ups (up to 7) AMRAP in 90 seconds of snatches (up to 7) AMRAP in 60 seconds of muscle-ups (up to 5) AMRAP in 60 seconds of snatches (up to 5)
For barbell load, use your heavy double to figure an estimated 1RM for the day (weight x reps x .0333 + weight) and use 60% of that figure. Bar may be power snatched, then overhead squatted to complete the rep. If you don't have muscle-ups but do have ring dips, sub band-assisted muscle-ups. If you don't have ring dips, do pull-ups x 2 (18 pull-ups, 14, 10).
Novices: 3 x 4 muscle snatch, resting and receiving coaching in between sets. Then 12 pull-ups. 3 x 3 muscle snatch, resting and receiving coaching in between sets. Then 9 pull-ups. 3 x 2 muscle snatch, resting and receiving coaching in between sets. Then 6 pull-ups.