secret weapon Our Secret Weapon Program Looking Sharp!

1.Foam roll for 15 minutes

2.Deliberate practice: 7 positions of the muscle clean. Receiving position of the power clean. 8 positions of the power clean.

3.”Party Girl 2000” Three rounds for time of 7 Muscle-ups 14 Power Cleans 21 Burpees

LIII: 135/95lbs. Must tap pull-up bar with two hands on burpees. (Now that’s a party!) LII: muscle-ups, band-assisted muscle-ups, or 2:1 pull-ups as appropriate. Power/muscle cleans @ 105/73lbs. Must tap pull-up bar with two hands on burpees. LI: three rounds not for time of 10 pull-ups, 3 x 3 muscle cleans, 2 x 5 burpees

Have fun!