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 single-leg Romanian dumbbell deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)
2. Technique review: the glute ham raise
3. "Easy as 1-2-3" Squat 1-2-3-1-2-3-1-2-3 Glute ham raise 3-6-9-3-6-9-3-6-9 Press 1-2-3-1-2-3-1-2-3
Sequence is 1 squat, 3 GHR, 1 press, 2 squats, 6 GHR, 2 press, etc.
Competitors: squats and presses @ 85%. Power clean bar into position for presses, make sure you start the lift from a dead stop--no push pressing!
CrossFitters: squats and presses @ 70-80%, glute ham raises, hip extensions, or good mornings, as appropriate.
Novices: work up to a challenging triple for squat and press, then do two ladders of 1-2-3. PVC good mornings.
This workout is not for time, but there is a 30 minute cut-off. Have fun!