Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Technique review: the shoot through on parallettes or boxes. (10 min)

2. Super front rack mob x 2min/side (5 min)

3. Olympic wall squat 3 min (5 min)

4. "Elektra Natchios" Seven rounds for time of Run 200m 7 Front squats 155/108lbs 5 Shoot-thrus Rest one minute

20 minute cut-off. Score is total reps.

LIII: shoot thrus from and to 12" box, front squats @ 155/108lbs LII: front squats @ 115/83lbs LI: four rounds not for time of 2 x 5 front squats, 2 x 5 Russian swings

5. With time remaining, mobilize. Have fun!