davehDave H.

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

1. Warm-up A: 100 double-unders

2. Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips.

3. Technique review: dumbbell variations of the deadlift, the hang power clean, and the thruster.

4. "Rupert Pupkin" Using one dumbbell, every minute on the minute for twenty minutes, With right hand, 2 deadlifts, 2 hang power cleans, 2 thrusters. Switch hands. With left hand, 2 deadlifts, 2 hang power cleans, 2 thrusters.

Competitors: 45/25lbs CrossFitters: 35/20lbs Novices: scale as appropriate.

If you get to the point you cannot complete all 12 reps within a minute, continue as a 20 min AMRAP.

With time remaining, do your August mobilizations. Have fun!