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Focusing on how to execute the perfect push-up!

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

1. Your choice of ground-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean (5 min)

Your choice of shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (3 min)

Marry your choice of ground-to-shoulder with your shoulder-to-overhead to work your version of the clean & jerk (7 min)

2. EMOM 10:  Clean & jerk x 2

3.  ”Helen”

Three rounds for time of:

  • Run 400m/ row 500m

  • 21 Kettlebell swings 53/35lbs

  • 12 Pull-ups

10:30 minute cut-off.

LIII: as rx’d.

LII: American or Russian swings as appropriate, Pull to Object (vertical) exercise as appropriate.

Three cycles of:

  • AMRAP 2 Run 400m
  • AMRAP 1 Kettlebell swings.  If you get to 21 before time is up, move on to
  • AMRAP :30 Pull-ups. If you get to 12 before time is up, move out on your next round. If you’re on your last cycle and get to 12 before time is up, you’re done.

LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.

With time remaining, mobilize!

Have fun!