maelCoach Mael in Hadley

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

1.EOMOM 10 Even minutes: handstand x 40s Odd minutes: 10 Cossack squats (5/side)

2. Technique review: should you be doing barbell thrusters? Barbell vs dumbbell thrusters. 5 positions of the thruster.

3.”Bergeron Beep Test” EMOM for as long as possible, 7 Thrusters 7 Pull-ups 7 Burpees

LIII: 75/55lbs LII: 55/35lbs LI: 4 rounds not for time of 8 thrusters, 8 pull-ups (assisted as necessary), 8 burpees

(Fun Fact: Chris Spealler got 17 rounds + 16 reps) Have fun!