Be sure to your ten minutes of pre-class dynamic flexibility work.
1. 1. EOMOM 8, 10 kbs on odd minutes, 15 sec L-sit on even.2. Start warming up for snatch complex with positional drills: "1! Go!", "Hang 4, Go!", etc.
3. Snatch complex
LIII: power snatch, hang snatch, snatch
LII: muscle or power snatch, muscle or power snatch from the mid-hang (Position 3), muscle or power snatch + overhead squat. Fifteen minutes to find the heaviest weight you can handle in good form.
4. “Reebok CrossFit 2011 Games WOD 11.1”
15 Power snatch 75/55lbs
LIII: as rx’d
LII: if your double-unders are still developing, 30 sec practice per round.
LI: five rounds of 6 muscle snatch, 1 minute of double-under practice