PVCF athlete, Tom takes a breather in between double unders:)
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 (10 min)
2. Mobility: Super front rack mob 2 min/side
3. Technique Review: The Clean (10 min)
Fifteen minutes to work your way up to the heaviest clean single for today. Power clean or muscle clean as appropriate. If you are still new to the movement, practice in sets of 3, slowly adding weight if needed.
5. “Elizabeth” For time:
21-15-9 Cleans 135/95lbs Ring dips.
11 min cut-off.
LIII: as Rx.d
LII: AMRAP 2:30 cleans. If you get to 21 before time is up, move on to… AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to… AMRAP 1:45 cleans. If you get to 15 before time is up, move on to… AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to… AMRAP 1:15 cleans. If you get to 9 before time is up, move on to… AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!
“Elizabeth” calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, use 60% of your heavy clean. LI: 15-10-5 Power or Muscle Clean Parallette Dips
Rest as needed.