dank350Daniel K.

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

1. Warm-up A: 100 double-unders

2. If you know your way around warm-up G, do four rounds of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch w/ empty barbell.

Otherwise, drill floor position, hang, pockets, muscle snatch. Those who can demonstrate competence with the muscle snatch AND a good overhead squat can move on to power snatches. (10 min)

3. "Kilmister" In teams of two: Row 10/7.5k

Competitors: penalty of 1 burpee for each second over 38:00 CrossFitters: for time Novices: Teams of three row 6k, broken up into 500m pieces.

Have fun!