From Overhead Squats on Thursday to Power Cleans on Friday! What a dynamite what to end the week!

From Overhead Squats on Thursday to Power Cleans on Friday! What a dynamite what to end the week!

 

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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 minutes)

2. Technique Review: The Rope Climb (5 minutes)

3. ⛓️EMOM 16⛓️
Even: 1-2 Rope Climbs
Odd: 10-12 Weighted Walking Lunges

LIII: DB Front Rack Lunges 50/35
LII: OH Walking Lunge with plate, sub plank climbs
LI: Every minute on the minute 16
Even: 1 Plank Climb or 8 Ring Rows
Odd: 10-12 walking lunges

4. Technique Review/5 minutes of deliberate practice of: the Power Clean

5. 💙🌋”The Will to Power III”🌋💙
50 Power Cleans for time*

*(EMOM:Do 3 Muscle Ups)

(12 min. cutoff)

LIII: 155/108
LII: 135/93 or scale weight as needed: Do 6 Dips at the top of each minute.
LI: 5 rounds of:
6 dips
6 muscle or power cleans
Have fun!

Have fun!

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