Coach Ryan holding it down for both sides of the room!




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

1. 3 rounds of 10 goblet squats, 10 cossack squats, 10 spiderman stretches, 10 single leg RDLs

2. Front squat

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min)


3. Ten minutes for deliberate practice of the clean of your choice, and to start warming up for EMOM

4. EMOM 10

  • Clean x 2


LIII: ascend to a heavy double for the day

LII: hold the same weight across, choose a moderately challenging weight that you can maintain with good technique.

LI: 10 minutes of deliberate practice of the muscle or power clean


5. AMRAP 8

  • 10 deadlifts
  • 30 double unders


LIII: deadlift @ body weight

LII: deadlift @ 50% 1RM, :30s DU practice as needed

LI:  5-7 deadlifts,  practice double unders for :45 sec per round



Have fun!