prom2forwebWe're having a prom! All proceeds go to benefit Ayn's trip to the NE Regionals. (click photo for full size)

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Review the basic positions of the muscle clean: floor, hang, extend, pockets, jumpshrug, scarecrow, rack.

3. "Richard Buckner" For time: Run 400m Four rounds of 3 muscle cleans, 6 push-ups, 9 air squats Run 400m Four rounds of 3 muscle cleans, 6 push-ups, 9 air squats Run 400m Four rounds of 3 muscle cleans, 6 push-ups, 9 air squats Run 400m Four rounds of 3 muscle cleans, 6 push-ups, 9 air squats

Why are muscle cleans specified? Because the cycle time is faster than that of the power clean. Choose a weight that will allow you to muscle clean. 20 minute cut-off.

Level III: 135/95lbs Level II: 105/73lbs. Scale the volume of push-ups and squats as necessary, e.g., 3 MU, 4 PU, 5 squats, etc. Level I: four cycles of run 400m and three rounds of 3 muscle cleans, 4 push-ups, 5 air squats

Have fun!