image Best of luck on your next adventure Dee! We will miss you!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up F: three rounds of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)

3. “Scully Never Dies”

AMRAP 2:

  • 9 Deadlifts
  • 7 Hang Power Cleans

Rest 6 minutes

AMRAP 2:

  •  Max Row

Rest 6 minutes

AMRAP 2:

  • 7 Hang power cleans
  • 5 Shoulder to Overhead

Rest 6 minutes

AMRAP 2:

  • Max Row

(staggered starts or stations as needed) this is an anaerobic threshold workout, go hard and fast with efficient movement!)

LIII:115/83lbs LII: 95/63lbs or choose a weight that you can move with good technique for unbroken, touch and go reps LI: 5 Muscle cleans, 5 presses for each barbell AMRAP. Focus on technique.

 

Have fun!