Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Two rounds of deliberate practice: Choose one pull-from-floor exercise: muscle snatch, power snatch, snatch. Work carefully through all seven positions, and then run positional drills "4! Go!" and "2! Go!". Three minutes. Choose one pull-to-object exercise: scapular pull-ups, kip swings, kipping pull-ups (or strict pull-ups if you don't yet have five), chest-to-bar pull-ups, bar muscle-ups. Three minutes.
2. Overhead squat 3-3-3-3-3. You can go sets across, or work up to a training max. If you don't have the flexibiilty to overhead squat, front squat, and mobilize your shoulders.
3. "Stand!" For time: 30 Calorie row 15 Thrusters 20 Cal row 10 Thrusters 10 Cal Row 5 Thrusters
Level III: thrusters @ 135/95lbs Level II: thrusters @ 115/83lbs
Go in teams of two if necessary, alternating.
LI: three rounds not for time of row 15 calories, 10 thrusters
With time remaining, foam roll. Have fun!