hadley dl

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Back squat 3-3-3-2-2-2. Six sets to work up to a training max double.

3. "American Caesar"

Ten rounds for time of

3 Muscle-ups

10 Kettlebell swings

Level III: ring or bar muscle-ups, 2 pood/1.5 pood kettlebell swung American style

Level II: muscle-ups, band-assisted muscle-ups, or 2:1 dips. 1.5/1 pood kettlebell swung American or Russian-style.

Level I: Six rounds not for time of 5 parallette  or box dips and five kettlebell swings. Rest 30-60s between rounds.