katzwinCongratulations to our own Ryan Katz! He won his weight class in the Raw Modern Amateur division!!

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

1. 15-10-5 reps not for time of Muscle cleans Ring dips

2. Deadlift 50-60-70-80-85% x 5

3. "Skeiron" Three rounds for time of 10 Headstand Push-ups 40 Kettlebell Swings (70/53lbs)

LIII: HeSPU to red mats, American-style KBS LII: HeSPU scaled as appropriate, American or Russian swings as appropriate, load as appropriate LI: Three rounds not for time of 10 dumbbell presses, 1 x 10 Russian swings, 1 x 5 Russian swings, rest 30 sec between sets

Have fun!