anoon Coach Ryan discussing the importance of approaching the barbell with proper alignment and mindset. 



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

1. Technique review: the dumbbell snatch.

2. 10 minutes deliberate practice of the db snatch

3. Run prep: walking lunges, spiderman lunges, toy soldiers, high knees, butt kicks, cariocas, classic ankle mob.


4. "Groove Is In The Heart"

Teams of 2 for 10 rounds:

  • 1 min max calorie row
  • 1 min max shuttle run
  • 1 min rest


(one partner rows, while the other runs, then both switch, and both partners rest together.)

LIII & LII: as rx'd

LI: 8 rounds: row 12 calories, run 12 shuttle runs  (1 min rest each round).


Have fun!