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

1. 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. (5 min)

2. Ten minutes deliberate practice of the 8 positions of the power snatch

3. Technique review: building the vertical pull. Scapular pull-ups, piked ring rows, pull-ups, kipping pull-up. (10 min)

4. Five minutes to determine which version of the pull-up is right for you. If piked ring rows are too challenging, use ring rows.

5. “’Ray Nicolette”

Ten rounds for time of

  • Run 200m
  • 10 Pull-ups

20 minute cut-off.

LIII: as rx’d

LII: 7 pull-ups per round, use version of pull-up appropriate to your level of development.

LI: seven rounds not for time of run/walk 200m, 7 ring rows

Have fun!