Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: the ring dip
2. Technique review: the back squat
3. EOMOM for 12 twelve minutes Odd minutes: 4 back squats Even minutes: 8 ring dips
Competitors and CrossFitters: use 80% of your 1RM for back squats
Novices: Back squat 5-5-5-5-5 superset with 10 dips
4. Technique review: the power snatch. Drop squat, muscle snatch, OH drop squat, scarecrow to OH drop squat, high hang (pockets) to scarecrow, power snatch from high hang (pockets), power snatch from hang, power snatch. (10 min)
Competitors: 30 snatches (135/95lbs). Cut-off is four minutes.
CrossFitters: 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.
Novices: Practice power snatch. Then 4 min AMRAP of (perfect) burpees.