Jump into the week, and fingers crossed for warmer weather!

Jump into the week, and fingers crossed for warmer weather!

 

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

1. 4 Rounds of Warm-up F: 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Press, 3 Push Press, 3 Push Jerk (10 min)

2. Push Press
5x3@85-90% of 3RM, Rest 2:00 between sets.

Use numbers from 12/29 or 3RM. If you missed that day or don’t know your 3RM then warm up to a heavy triple that you can repeat for 5 total sets. (20 min)

3. πŸ’ͺπŸ™ƒβ€œDizzy DT”πŸ’ͺπŸ™ƒ
5 Rounds for time:
12 Handstand Push-ups
9 Deadlifts 185/128
6 Hang Power Cleans 185/128
(15 minute Cut-off)

LIII: as Rx’d
LII: 155/108 or scale weight as appropriate. Down Dog Pike Press, Pike Press off Box or DB Press as Appropriate.
LI: 5 Rounds of
9 DB Press
6 Deadlifts
3 Hang Muscle Clean

Have fun!

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