Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Strength Cycle Deload Week, Day A16

Squat 3 x 5 @ 50% of your last working weight Press 3 x 5 @ 50% of your last working weight

2. Positional Drills: the hang muscle and hang power clean

3. "Nasty Girls" 3 rounds for time of 50 air squats 10 hang power cleans 7 muscle-ups

LIII: hang power cleans at 135/95lbs. Penalty of one burpee for every second over 9 minutes. LII: HPC or hang muscle clean @ 105/73lbs. If you don’t have muscle-ups, do band-assisted muscle-ups, or 14 pull-ups. Structure the WOD as follows:

AMRAP 1 of air squats (if you get to 50 before time one minute is up, move on to hang power/muscle-cleans) AMRAP 1 of HPC or HMC (if you get to 10 before one minute is up, move on to muscle-ups/pull-ups) AMRAP 1 of pull-ups (if you get to 14 before one minute is up, move back to air squats) Three cycles for a total of 9 minutes. Score it squats/HPC/MU or pull-ups

LI: three rounds not time of 15 air squats, 3 x 3 hang muscle cleans (resting between sets), 10 parallette or box dips

Have fun!