Lauren A. getting her last set of DB snatches done!

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


1. Strength

  • Front Squat 5-5-5 (40-50-60% of your E1RM)
  • Bench Press 5-5-5 (40-50-60% of your E1RM)

Deload week. No repping out last set.

2. Mobilize: Olympic Wall Squat

3. Technique review: building the clean. 7 positions of the muscle clean. 8 positions of the power clean. Power clean + front squat. Clean.

4. Five minutes deliberate practice of the positions of the clean.

5. “Badge”

Three rounds for time of

  • 20 Cleans
  • 20 Chest-to-bar pull-ups

LIII: cleans @ 95/65lbs

LII: muscle clean + front squat, power clean + front squat, clean as appropriate. Load as appropriate. Pull-ups as appropriate to your level of development.

LI: three rounds NFT of 10 muscle cleans, 10 ring rows.

Have fun!