Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Two rounds of deliberate practice: Pick one ground-to-overhead exercise: muscle snatch, power snatch, power snatch + overhead squat, snatch. Practice all 7 positions, and then do positional drills: "4! Go!", "3! Go!", "2! Go!". Remember to freeze in your landing position and correct it before you stand up. Pick one single-leg squat exercise: pistol from box with neutral free leg, pistol from box with extended free leg, pistol.
2. "Gravity's Rainbow" Three rounds for time of 10 Deadlifts 20 V-ups 30 Push-ups 40 Air squats 50 Double-unders
LIII: deadlifts @ 315/220lbs LII: deadlifts @ 250/175lbs, tuck crunches. If you don't have double-unders, two minutes of practice/round. LI: three rounds not for time of 2 x 5 deadlifts, 15 sit-ups, 3 x 5 push-ups, 15 air squats, two minutes double-under practice.
3. With time remaining, August mobilizations.