1. Deliberate practice:Choose one core flexion exercise: butterfly sit-up, weighted sit-up, Roman chair sit-up, GHD sit-up Choose one pull object from ground exercise: muscle clean, power clean, clean Choose one push object overhead exercise: press, push press, push jerk, split jerk

2. "Vernor Vinge" Three rounds for time of Run 800m 20 Clean & jerks

Teams of two. Run as a team, divide the c&j reps evenly.

LIII: 155/108lbs LII: 135/95lbs LI: muscle clean and press, scale load as appropriate

Have fun!