Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Technique review: the dumbbell snatch

2. “Menace to Propriety” In teams of two, Tabata Shoot-thrus (no dip) Run 800m Tabata Dumbbell snatch Run 800m Tabata Burpee broad jumps Run 800m

Athlete A starts w/ tabata, Athlete B starts w/ run. A starts run at next 4 minute interval whether or not B is back. Score is total number of tabata reps for both athletes at all three stations, i.e., ST/DBS/BBJ

LIII: shoot throughs to and from 12″ box, db snatch @ 60/40lbs LII: shoot throughs or “rising/collapsing” planks, db snatch @ 40/25 or one-hand Russian kb swing LI: 3 x 10 shoot thrus or 45 sec planks, run 400m, 3 x 10 Russian kettlebell swings, run 400m, 3 x 10 burpees, run 400m.

Have fun!