image Becky S. is all smiles even in position 1 after more than 145 air squats.


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

1. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean (by the numbers, that's 4-2-3-4-5-6-7). (5min)

2. 15-10-5 of pull ups and x 2 sec. L-sit hold (i.e., 30 seconds, 20 sec, 10 sec). (5min)

3. "Jerry"

  • Run 1 mile
  • Row 2K
  • Run 1 mile

This workout is for time.

LIII and LII: as rx'd.

LI: run 800m, row 1k, run 800m

Run the workout in two heats, ten minutes apart. Cut-off is 30 minutes.

Have fun!