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If you’re bringing a friend, please come at 10 am, or preferably a bit before so we can take care of waivers. If you’re looking for the regular class, come at 9 am.

A. 3-position snatch – Complete 3 sets at your working weight.

B. Sots press – 3 max effort sets.

C. A little variation on the classic “Helen” workout — 3 rounds for time of:

Run 400 m

21 KB swings (55/35)

12 toes-to-bar.