Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders (5 min)
2. Deliberate practice: Choose one hanging hip flexion exercise: hanging knee raise, knees-to-elbows, strict toes-to-bar, toes-to-rope (4 min) Super front rack mob 2min/side (5 min) Hang muscle clean "By the Numbers"...Positions 4-3-4-5-6-7. (6 min)
3. Hang muscle or power clean 1-1-1-1-1-1-1-1. Work your way up to the heaviest single you can handle today. (15 min)
4. "Nasty Girls" Three rounds for time of 50 Air squats 7 Muscle-ups 10 Hang power cleans
LIII: as rx'd with power cleans @ 135/95lbs. 12 min cut-off. LII: muscle or power cleans @ 70% of your best training single. Muscle-ups, band-assisted muscle-ups, or 14 pull-ups/ round. WOD is structured as follows: Three cycles of AMRAP :80 Air squats. If you get to 50 before time is up, move on to... AMRAP :80 Muscle-ups/pull-ups. If you complete 7/14 before time is up, move on to... AMRAP :80 Hang muscle/power cleans LI: Three rounds not for time of 15 air squats, 2 x 5 hang muscle cleans, 10 pull-ups
With time remaining, September mobilizations. Have fun!