Coach Mael snatching by the window!

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

1. Technique Review: 7 positions of the muscle clean and the 8 positions of the power clean.

2. Work up to max effort muscle or power clean (15 minutes)

3. Choose one:



  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Level III and Level II: as rx'd.

Level I: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.




  • 5 Handstand push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups

Level III: HSPU to red crash mat

Level II: HSPU or pike push-up from box as appropriate

Level I: N/A.

4. With time remaining, June mobilizations.

Have fun!