Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EMOM 6:
Even: 30 double unders (30s Practice) + 10 Kip Swings
Odd: 30-40m Bear Crawl
2. Technique Review: The Squat Clean
If you are unable to perform the full clean, either power clean + front squat or Power clean. If you do not have numbers to base percentages off of do:
3-3-2-2-2-2 to ascend up to a heavy double for the day with good form.
5 Power Clean
8 Chest to Bar Pullups
30 Double Unders
LII:155/108, Regular Pull-ups, Practice Double unders for :30s each Round if you are still developing
5 Muscle Cleans
8 Ring Rows
1:00 Double Under Practice
Spend 5min with legs up the wall. Alternate with legs together for 30sec, then as wide as they can go for 30sec. In both positions, alternate between flexing the foot down and relaxing the foot. Have the booty as close to the wall as possible.