kateayn

In celebration of LOVE, we send out our warmest congratulations to the newly engaged Kate and Coach Ayn!

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

1. 15-10-5 of muscle snatches w/ empty barbell and x 2 L-sit (i.e., 30 seconds, 20 sec, 10 sec).

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

3. "St. Valentine's Petard"

Overhead squat 4-6-8-4-6-8-4-6-8

Rope climbs 1-1-1-1-1-1-1-1-1

Glute ham raise or hip extension 2-3-4-2-3-4-2-3-4

Sequence is 4 OHS, 1 rope climb, 2 GHR, 6 OHS, 1 rope climb, 3GHR, etc.

Teams of three. Rotate through stations at your own pace. Score is total poundage of overhead squats. This workout is not for time.

LIII: OHS @ 70% 1RM, legless rope climbs, GHR

LII: OHS or front squat @ 60%, standard climb, GHR or hip extension

LI: OHS or front squat, plank climb, barbell good mornings

Have fun!