paceDon't forget that tonight is noted pugilist M. Pace's going away party at the WWII Club in Northampton. Good luck, Pace! We'll miss you!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Deliberate practice: Choose one hip flexion exercise: supine leg raise, hanging leg raise, toes-to-bar, kipping toes-to-bar The positions of the Turkish get-up Double-under practice

Three rounds of two minutes at each station for skills development.

2. Technique review: positions of the hang clean. 4-2-3-4-5-6-7. (For more info, check out the Hang Clean Variation section of the PVCF Handbook)

3. "Pace Himself" Five rounds for time of 60 Double-unders 15 Hang cleans

LIII: 105/73lbs LII: 75/53lbs. If your double-unders are still developing, :90 practice each round. LI: four rounds of 2 minutes double-under practice and 2 x 5 hang muscle cleans.

Have fun!