Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian KB Swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique Review/Deliberate Practice: The Power Clean
3. Power Clean
👉Work up to a heavy single for the day. If you are still new to the power clean, work up to a moderate set of 3 then do 4x3 at that weight
4. 💥🚜“Heavy Power Elizabeth”🚜💥
Power Clean 175/123
LIII: as Rx’d
LII: use 70%-75% of heavy power clean for the day. Sub P-Bar/Box or Parallette dips as needed.
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!