Some days, all you need to do is show up and lace up. The momentum of your friends in class and your Coaches take care of the rest!

Some days, all you need to do is show up and lace up.
The momentum of your friends in class and your Coaches take care of the rest!

 

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

1. Warm up with 2-3 Rounds of: 5 Prying Goblet Squats, 5/side Single Leg RDL, 5/side Cossack Squat, 10 Push-ups

2. Review: Safety and how to "dump" the bar

3. Back Squat

5-5-5-3-3-3

๐Ÿ‘‰20 minutes to work up to a 3RM for the Day. 

4. Technique Review: The Squat Clean and Power Clean + Front Squat (10 min)

5. ๐ŸŒธ๐Ÿฃโ€œBethโ€๐Ÿฃ๐ŸŒธ
2 Rounds for time:
22 Cleans 135/93
22 Ring Dips

LIII: as Rxโ€™d
LII: Scale weight and Dips as appropriate;
AMRAP 2:30 Cleans
AMRAP 2:30 Dips
AMRAP 2:30 Cleans
AMRAP 2:30 Dips
(up to 22 reps for each AMRAP)
LI: 2 Rnds of
2x6 Muscle Cleans
2x6 Parallette Dips

Have fun!

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