image Coach Heather leading drills in the power clean!


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 air squats 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: building the dip. Parallette dip, box dip, bar dip, ring dip. Which is right for you? 3.“It’s Ben’s Fault” EMOM 30:

  • Min 1: 30 Double unders
  • Min 2: 10 Box jumps 24/20”
  • Min 3: 10 Deadlifts
  • Min 4: 10 Wall Balls
  • Min 5: 10 Ring Dips
  • Min 6: Rest

Staggered starts if necessary. LIII: 40 Double Unders, BJ @ 24"/20", DL @ 185/135 LII: :30s DU practice, BJ as appropriate, DL @ 135/95lbs, dips as appropriate LI: :30s DU practice, Rest on Min. 3 instead of Deadlifts, pushups instead of dips, goblet squats if appropriate for wallballs. Have fun!