There's a super sweet love story in this picture of Coach Ari. Can you spot it?



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

1. Super Front Rack Mobilization 1-2 min per side

2. 3 Rounds not for time of: 5 Goblet squats w/ 3 sec pause at the bottom, 5/side Cossack squats w/ kb ( if possible)

2. Front Squat

  • 5-5-5-3-3-3 (20 min)

Six sets to work up to the heaviest triple you can handle today. If you haven’t been cleared to front squat, back squat.

3. Technique review: building the hang muscle clean (4-3-4-5-6-7). Strategies for getting the bar overhead for overhead squats. (5 min)

4. “Weapon Next” Five rounds for time of:

  • 10 Hang muscle clean
  • 10 Overhead squats
  • 50 Double-unders

12 min cut-off.

LIII: 95/65lbs LII: use 50% OS 1RM. If you can’t OHS, front squat @ 40%. If your double-unders are still developing, one minute practice per round. LI: 5 muscle cleans, 10 air squats, 1 minute of double under practice.



Have fun!


This clinic is for anyone who has one or 2 muscle ups, but cannot string them together, or feels inefficient in the movement. Come and learn tips and techniques for moving more efficiently! Coach Ari will go over both neutral grip and false grip.  

The next series coming up will be MU for beginners! If you have been working on your dips and chest to bar pull ups, stay tuned!