Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Four rounds of 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 snatch 2 Rope climbs

2. "Helen" Three rounds for time of Run 400m 21 Kettlebell swings 12 Pull-ups

Level III: 53/35lbs kettlebells swung American-style Level II: kettlebells swung American or Russian-style Level I: 15 kbell swings, 9 pull-ups

3. As a group, practice the mobilizations for April: * First rib mobilization * Banded triple bully * Super pilates * Plantar smash

Have fun!