lukeeric Assistant Coach, Eric reinforcing thoracic stability.

 

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

1. Strength:

Front squat 3-3-3+ (70-80-90% of your W1RM)

Bench press 3-3-3+ (70-80-90% of your W1RM)

LI: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. Technique review: building the clean. Muscle clean + front squat, power clean + front squat, clean.

4. Five minutes deliberate practice of the 7 positions of the muscle clean and the 8 positions of the power clean and clean.

5. "Elizabeth"

Level III: 21-15-9 reps for time of cleans 135/95lbs and ring dips. 9 min cut-off.

Level II:

AMRAP 2 cleans. If you get to 21 before time is up, move on to...

AMRAP 2 ring dips. If you get to 21 before time is up, move on to...

AMRAP 1:30 cleans. If you get to 15 before time is up, move on to...

AMRAP 1:30 ring dips. If you get to 15 before time is up, move on to...

AMRAP 1 cleans. If you get to 9 before time is up, move on to...

AMRAP 1 ring dips. If you get to 9 before time is up, you're done!

"Elizabeth" calls for full cleans. If your  cleans are still developing, use muscle- or power cleans with a front squat. For load, use your front squat 60% warm-up weight. Err on the side of conservative. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!