New On-Rampers: Mukunda, Kylie, Nate, Wesley, Sarah, Emily, Cody. Welcome, guys!
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
3. "Hedwig" In teams of two, AMRAP 20 minutes of 10 HSPU 20 Hang squat cleans 30 Ring push-ups 40 Deadlifts 100 Double-unders
Divide reps evenly between teammates. One barbell per team; add and subtract weights as necessary.
Level III: HSC @ 135/95lbs, deadlifts @ 225/150lbs
Level II: hang power cleans + front squats @ 115/83lbs, deadlifts @ 165/113lbs. Don't use the rings if you still require assistance for your push-ups.
Level I: ten rounds not for time of 6 pike presses, 6 front squats (out of rack), 10 push-ups, 6 deadlifts, 2 minutes double-under practice.