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

1. EMOM 10 Even minutes: handstand 40 seconds Odd minutes: 10 cossack squats (alternating)

2. Warm-up to a challenging double of an appropriately challenging snatch: muscle, power, power + overhead squat, snatch (10 min)

3. EMOM 10: 2 snatches

LIII and LII: as above. LI: practice muscle snatch positional drills for 20 minutes.

4. Overhead squat 10-10-10-10-10. Work sets across or to a best set of ten.

5. "Zapp" Five cycles of AMRAP :30 plank AMRAP :30 burpees

Score is total burpees.

Have fun!