Do your ten minutes of pre-class dynamic flexibility work. 1. T-spine smash with overhead extension bias. (5 min)
2. 15 minutes of deliberate practice: Muscle snatch 1-2-3-4-5-6-7, 4! Go!, 3! Go!, 2! Go!, 1! Go! If you've got a handle on that, AND you pass the overhead squat test, you may move on to power snatch. IF you can land in a perfectly organized partial overhead squat, you can ride it down for power snatch+ overhead squat. WHEN that is perfect, you may snatch.
On the other hand, if you don't pass the overhead squat test, work on your muscle snatch positional drills and do banded overhead distractions.
3. "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. One minute rest between exercises.
Score is total reps from all 32 intervals.
LIII and LII: as rx'd. LI: 8 rounds not for time of 5 pull-ups or ring rows, 5 push-ups, 5 sit-ups, 5 squats. If you finish and want more work, practice your double-unders.