Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 8

  • Turkish get-up x 1-2 (alternate sides on the minute)

2. 4 Rounds with an empty bar of:

  • 3 clean deadlifts
  • 3 clean pulls
  • 3 muscle cleans
  • 3 tall clean pull unders
  • 3 hang power cleans
  • 3 power cleans

3. Power clean

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle IN GOOD FORM today. (20 min)

4. “Ka-blammie”

  • 50-40-30-20-10 Double-unders
  • 25-20-15-10-5 Burpees

Sequence is 50 DU, 25 BU, 40 DU, 20 BU, etc. Cut-off is 10 minutes. LIII: burpees to a target LII: burpees as appropriate, time delimited as follows… AMRAP :90 Double-unders. If you get to 50 before time is up, move on to… AMRAP :90 Burpees. If you get to 25 before time is up, move on to…

AMRAP :75 Double-unders. If you get to 40 before time is up, move on to… AMRAP :75 Burpees. If you get to 20 before time is up, move on to…

AMRAP :60 Double-unders. If you get to 30 before time is up, move on to… AMRAP :60 Burpees. If you get to 15 before time is up, move on to…

AMRAP :45 Double-unders. If you get to 20 before time is up, move on to… AMRAP :45 Burpees. If you get to 10 before time is up, move on to…

AMRAP :30 Double-unders. If you get to 10 before time is up, move on to… AMRAP :30 Burpees. If you get to 5 before time is up, you’re done!

LI: five rounds not for time of practice DU for one minute, 8 burpees

Have fun!