Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Member Appreciation Challenge: Max time hanging bar hold.*
*Participation is optional
2. Warm-up F: Three rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
3. Technique Review: The Handstand Push-up; how to scale and common faults (5 min)
4. EMOM 8
5 Handstand Push-ups + 30 Double unders
LIII: as Rx’d
LII: Pike Press on Box, Down Dog Pike Press or DB Press as needed. If you are still developing double-unders practice till the :40 mark each minute.
5. Rest: 7 minutes
6. ”The Will to Power”
50 Power Cleans for time*
*(EMOM:Do 5 Toes to Bar)
(10 min. cutoff)
LII: 135/93 or scale weight as appropriate. Sub straight leg raise or toes to ceiling as needed.
LI: 5 rnds of:
5 toes to ceiling
5 muscle or power cleans
Remember to enter your workout results in the comment section on the website each day to be entered to win a prize! Everyone who checks in to class 3 days or more this week will also be entered to win!