Thursday, March 14th, 2024 – Flash Class

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges

-Into-

2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat

Strength

Every Minute on the Minute X 5 Rounds

2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike

WOD

For Time in Pairs ~ Split Reps