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).