dale

Dale V. getting heavy!

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

1. 15 minutes of deliberate practice of Turkish get-ups. If your get-ups are getting good, EMOM 10 two TGU.

2. Deliberate practice: Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (5 min)

3. “St. Alia of the Knife”

EOMOM 20

Even minutes: Row x calories

Odd minutes: 5 Push jerks

Clean bar into position.

LIII: 20/15 calories, PJ @ 155/108lbs

LII: 15/12 cal, PJ @ 115/83lbs

LI: 12/9 cal, PJ or push press as appropriate

Have fun!