Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate Practice: Choose one floor-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean. Drill all 7 positions, then “4! Go!”, then “2! Go!”, then full movement at speed. (5 min) Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk. Drill positions (3 for press, 4 for push press, 5 for push jerk, 6 for split jerk), then practice at speed. (3 min) Marry your choice of floor-to-shoulder with your choice of shoulder-to-overhead and practice clean & jerk at your level. You may add light weight if desired, but keep it very light–this is purely technique practice. (7 min)
2. "Apocalipstick Traces" For time: 12-9-6-3 reps of Clean Dips 12-9-6-3 reps of Box jumps Pull-ups 12-9-6-3 reps of Deadlifts Strict burpees
20 min cut-off.
LIII+: 15-12-9-6-3 reps LIII: power cleans @ 135/95lbs; ring dips; box jumps @ 30/24"; C2B pull-ups; deadlifts @ 185/120lbs. LII: muscle or power cleans @ 95/65lbs; ring, bar, or box dips; box jumps @ 24/20", deadlifts @ 135/95lbs, burpees scaled to box LI: three rounds of 5 MC and 5 dips; three rounds of 5 box jumps and 5 ring rows; three rounds of 5 deadlifts and 5 burpees.