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 two rounds of 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
2. Technique Review: The Power Clean
3. 🕺🏻🚨”Gonna Make You Sweat (Everybody Dance Now)”🚨🕺🏻
AMRAP 1: Box Jump 30/24
AMRAP 1: Toes to Bar
AMRAP 1: Power Clean 135/93
AMRAP 2: Box Jump 30/24
AMRAP 2: Toes to Bar
AMRAP 2: Power Clean 135/93
AMRAP 3: Box Jump 30/24
AMRAP 3: Toes to Bar
AMRAP 3 Power Clean 135/93
LIII: as Rx’d
LII: 95/63, 24/20” Box, Scale Toes to Ceiling or Straight leg raise as needed
LI: Box Step Ups or Jumps, Toes to Ceiling and Muscle Cleans. Rest as needed.
Have fun!