Save the Date! Monday, April 24th at 5.30 p.m. in Hadley. Dr. Laura Christoph is giving a FREE Nutrition Talk!

photo credit: Tiffany Chapman




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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Technique Review/Deliberate Practice: The 8 Positions of the Power Snatch (10 min)

3. “LOL” AMRAP 20

60 Calorie row 50 Toes to bar 40 Box Jumps 24/20” 30 Power Snatch 135/93 20 Bar Muscle ups

LIII: as rx’d LII: 115/73 or scale power snatch weight as appropriate. Sub strict chin-up, supinated piked ring row or supinated ring row for BMU. Toes to ceiling or straight leg raise as needed for toes to bar. LI:AMRAP 20 40 Calorie row 30 Toes to Ceiling 20 Box Jumps 10 Power Snatch 10 Supinated Ring Rows Rest as needed.



Have fun!