Smile! It's been a great week!




Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10min)

2. Review: Complex for AMRAP (5 min)

3. Warm-up: Deadlift weight.


4. “Map it Out”

EMOM 8 5 Deadlift 315/223 + 30 Double unders

(all work completed within each minute)

LIII: as Rx’d LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark

3. Rest 7 minutes

4. AMRAP 5 9 Burpees over Bar 7 Deadlift 5 Ground to Overhead

LIII:115/73 LII:65/45 or scale weight as needed LI: 5 Burpees 4 Deadlift 3 Muscle clean +Push Press light weight as appropriate. Have fun!