Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate practice Hang muscle and hang power clean positional drills 4-3-4-5-6-7-8

2.Back squat 65-75-85-95-101% x 1

3.”C7H5O6N3” AMRAP 7 5 HeSPU 9 Hang power cleans

LIII: HeSPU to red mat. (If you want to use kipping HeSPU, you must prove to instructor you have five strict ones.) HPC @ 135/95lbs LII: HeSPU or pike press as appropriate. HPC @ 105/73lbs LI: Five rounds not for time of 2 x 4 hang muscle cleans, 8 db presses

Have Fun!