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. (5 min)
2. Press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1
Go up in weight every set. Start each new movement with the heaviest rep of the last. If you shouldn't push jerk, work up to your heaviest push press, then take 85% of that number and do five more reps. How do you know if you should push jerk? If you don't have the shoulder flexibility to do a clean grip, partial overhead squat, don't push jerk. (20 minutes)
3. "Engine Engine" How far can you get in ten minutes with this complex? 1 Muscle clean 1 Front squat 1 Press 1 Strict toes-to-bar or knees-to-elbows 2 Muscle cleans 2 Front squats 2 Press 2 Strict toes-to-bar or knees-to-elbows 3 Muscle cleans 3 Front squats 3 Press 3 Strict toes-to-bar or knees-to-elbows Etc...
Use 50% of your heaviest push jerk or push press. Score is total reps. And with time remaining...
4. February Mobilizations
* Anterior compartment smash (if you're playing along at home, page 264 in "Becoming a Supple Leopard" * Bilateral shoulder flexion (pg 259) *Olympic wall squat w/ distraction (pg 343) *Glute smash (pg 300)