It's always great to have friends drop in. Here's when Laura Z. and Tom Mc. came to town!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Strength

  • Deadlift 3-3-3+ (70-80-90%)
  • Press 3-3-3+ (70-80-90%)

LI: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

2. Technique review: 7 positions of the muscle snatch. Should you power snatch? Take the clean-grip OS 2 test and see! 8 positions of the power snatch.

3. Ten minutes deliberate practice of the 8 positions of the power snatch and warm-up for finisher.

4. "Isabel"

LIII: 30 snatches (135/95lbs). Cut-off is four minutes.

LII: AMRAP in 4 minutes of power snatches. Your goal is 30 reps in under 4 minutes. If you've never done this WOD before, BE CONSERVATIVE when choosing a weight--we suggest no more than 95lbs for men and 65lbs for women.

LI: Practice power snatch. Then 4 min AMRAP of (perfect) burpees.

Have fun!