A transformed Pat J.! Great job!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Muscle clean 7-position drill x 5 (work slowly and carefully, get every pose right). If your muscle clean is solid, progress to power cleans. Then:
- Muscle clean 1-1-1-1
- Power clean 1-1-1-1
- Clean 1-1-1-1
Start the next level of complexity with the heaviest weight from the previous, simpler exercise.
3. “The Chief”
- 3 Power cleans 135/95lbs
- 6 Push-ups
- 9 Air Squats
Rest one minute and repeat for a total of 5 cycles. We highly recommend muscle cleans in place of power cleans—faster cycle time, cleaner execution in this context.
LIII: as rx’d.
LII: use use 2nd or 3rd muscle clean weight
LI: Not for time: ten rounds of 1 x 3 muscle clean, 1 x 4 push-ups, 1 x 5 squats. Rest as necessary between sets.