Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. One round deliberate practice of Choose one pull-from-ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean. Work your way carefully through all seven positions. (3 min) Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk (3 min)
2. Warm up to a challenging c&j double (10 min)
3. EMOM 10, 2 clean and jerks. (10 min)
4. "Lawyers, Guns, and Money" Five rounds for time of Run 200m 10 Overhead squats 10 Pull-ups Rest one minute
20 minute cut-off.
LIII: 115/83lbs OH squats and C2B pull-ups LII: 95/65lbs OH squats (front squat is OHS are proscribed for you), kipping pull-ups, band-assisted strict pull-ups, piked ring rows as necessary. LI: Three rounds of run 200m, 2 x 5 overhead squats, 1 x 10 pull-ups or ring rows