Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches)

2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

3. Banded hip extension (30/side)

4. Deadlift positional drills

5. "Eastbound and Down" In teams of two, for time: 40 Deadlifts Run 800m 30 Deadlifts Run 800m 20 Deadlifts Run 800m

LIII: Deadlifts @ 150/100% body weight LII: Deadlifts @ 125t/75% body weight LI: 4 x 5 Deadlifts, run 400m, 3 x 5 deadlifts, run 400m, 2 x 5 deadlifts, run 400m

Have fun!