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

1. Technique review: the split jerk (10 min)

2. Every other minutes on the minute for 20 minutes: Power clean bar into position. Without putting down the bar, 1 Press, 1 push press, 1 push jerk, 1 split jerk.

Competitors: Work at 80-85% of your press 1RM. CrossFitters: work at a weight that challenges you, but not so heavy it compromises your form. Novice: light weight, work on your form.

3. Technique review: the hang power clean.

4. "I Against I" 50 Hang power cleans for time. Every time you put down the bar, do 3 muscle-ups.

Competitors: 135/95lbs CrossFitters: 115/83lbs. When you have to put down the bar, if you can't do muscle-ups, 6 C2B pull-ups. Novices: Six rounds not for time of 5 hang power cleans, 5 pull-ups.