Russett patiently waiting for his Mama, Coach Ayn, while she lifts.


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

1. Warm-up A: 100 double-unders (or five minutes practice)

2. Five minutes deliberate practice of the seven positions of the muscle clean. (5 min)

3. Muscle clean

  • 1-1-1-1-1-1-1.

Seven efforts to establish a heavy single for the day. As soon as your knees rebend, you are not muscle cleaning anymore! Learn when and how to use your arms in the turnover. (15 min)

4. “Master Chief” AMRAP 3:

  • 3 Muscle cleans
  • 9 Burpees

Rest one minute and repeat for a total of five cycles, starting w/ cleans each time. Score is total reps.

(17 min)

LIII: 135/95lbs, burpees over bar LII: 70% of your heaviest muscle clean LI 10 rounds not for time of 3 muscle cleans, 5 burpees

5. Cash-out: 3 rounds of:

  • 8-12 Strict toes to bar@3120; if possible add light med ball between feet (sub straight leg raise or toes to ceiling@ 3120 tempo)
  • :30-:45s Sorenson hold or superman hold


Have fun!