Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EMOM 10 Turkish get-ups x 2

2. "Plutonium"

5 rounds for time of: 500m Row Max Push-up LIII and LII: as rx'd LI: 4 rounds of 500m row with 1 min rest in between each round

3. Deliberate practice: Choose one ground-to-shoulder exercise: muscle clean, power clean, or clean (8 min) Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk (4 min) Marry the two for your version of the clean and jerk (8 min)

Use an empty barbell or very light weight. Emphasis on positional accuracy.

Have fun!