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NB: Regular Schedule for Monday!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
15 minutes to work up to a heavy double full clean for the day. LIII: 4 sets to work up to heavy double then 2x2@90% of 2RM LII: as written or sub power clean + front squat or power clean if appropriate. LI:Practice the positions of the power clean plus front squat for 15 minutes, adding weight progressively as needed.
3. ”All the Barbell” AMRAP 13:
15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks 3 Thrusters
LIII:135/93 LII: 95/63 or scale weight as appropriate LI:Focus on the technique for each movement: 5 Deadlifts 4 Hang muscle clean 3 Front Squat 2 Push Press 1 Thruster Have fun!