Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Two rounds of deliberate practice: Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk (3 min) Choose one kettlebell exercise: Russian swing, one-hand swing, or kettlebell clean (3 min)

2. "Five in the Hole" front squat positional drill

3. "John Lilly" Ten rounds for time of 30 Double-unders 5 Front squats 3 Muscle-ups

20 min. cut-off.

LIII: front squats @ 185/125lbs LII: if your double-unders are still developing, :90 practice per round. Front squats @ 135/95 (but don't be afraid to go heavier if you think you can handle it), if you don't have muscle-ups, do 6 dips (ring, bar, or box) per round LI: Five rounds not for time of one minute double-under practice, 2 x 4 front squats, 2 x 4 pull-ups, piked ring rows, or ring rows

4. With time remaining, mobilize. Have fun!

LADIES NIGHT tonight in Hadley, 7:20pm! $5 buy-in for Rx'd division.

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