Make sure to shower Coach Ayn and Kate with love this week! They just celebrated their One-YEAR anniversary!!

Make sure to shower Coach Ayn and Kate with love this week! They just celebrated their One-YEAR anniversary!!

 

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

1. Clean Warm-up: 3 Rounds with empty bar of 3 Clean Deadlift, 3 Clean Pull, 3 Clean High Pull, 3 Muscle Clean, 3 Power Clean (10 min)

2. Power Clean
5-5-3-3-3-1-1-1

15 minutes to work up to a heavy single for the day.

3. “Twin Peaks”
2 Rounds for time of:
22 Toes to Bar
22 Power Cleans 135/93

Immediately into
🏃‍♀️
2 Rounds for time of:
800m Run
22 Kettlebell Swings 88/70

LIII:as Rx’d
LII:115/73 Power Cleans,70/53 KBS or scale weight appropriately.Sub Toes to Bar to straight leg raise and toes to Ceiling as needed. 
LI: 2 rounds for time of:
12 Toes to Ceiling
12 Muscle Cleans
Rest 3 minutes
2 rounds for time of:
400m Run
15 Russian Kettlebell swings


Have fun!

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