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

1. Warm-up A: 100 double-unders (5min.)

2. Warm-up G: 3 rounds of Snatch grip barbell complex (10 min)

3. Run prep (5min)russb

4. “Russ-B” 5 rounds of

  • 12 10m Shuttle runs
  • 9 Power snatch
  • 6 Burpees
  • Rest 3 minutes


Score is time to completion. (Each round should be at 85-90% Rate of perceived effort)

LIII: 105/73, burpees over the bar LII: 85/53, scale burpees and weight as needed. LI: 4 rounds, rest as needed between rounds. Scale muscle snatch and burpees as needed.



Have fun!