Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Deliberate practice (slow, controlled, precise, "By the Numbers"): Your choice of ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean (5 min) Your choice of shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (3 min) Marry your choice of ground-to-shoulder with your shoulder-to-overhead to work your version of the clean & jerk (7 min)
3. Back squat 1-2-3-1-2-3-1-2-3 L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10 Weighted pull-up 1-2-3-1-2-3-1-2-3
Sequence is 1 back squat, :20 L-sit, 1 pull-up, 2 back squats, :15 L-sit, 2 pull-ups, etc.
LIII: back squat and weighted pull-up @ 85% 1RM LII: back squat @ 75-80%, weighted, strict pull-ups, piked ring rows as appropriate
4. "Swartz" 300 double-unders for time
5 min cut-off.
LIII: as rx'd LII: AMRAP 5 LI: 5 minutes of rope skipping/double-under practice