Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Skills development: Choose one hip flexion exercise: sit-up, Roman chair sit-up, GHD sit-up Choose one pull object exercise: muscle snatch, power snatch, snatch One push object: press, push press, push jerk, split jerk

(20 min)

2. "Piper" Five rounds of 30 Box jumps 15 Pull-ups

LIII: 24/20" box. Step down. LII: 20/12" box, 50 pull-ups. Bands are okay for pull-ups but NO KIPPING ON BANDS LI: Four rounds of 2 x 5 box jumps, 2 x 5 pull-ups or ring rows

3. 4 x 10 alternating dumbbell curls (10/side)

4. With time remaining, June mobilizations. Have fun!