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Jocelyn B. snatching heavy! 

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

1. Technique review: building the handstand push-up. Choose one vertical push from floor and practice for five minutes: down dog pike press, pike press from box, handstand push-up, parallette handstand push-up. (10 min)

2. EOMOM 20

     Even minutes: 1 rope climb

     Odd minutes: 4 strict handstand push-ups

LIII: legless rope climbs, deficit hspu 3"/1"

LII: scale rope climb and hspu as necessary

LI: NFT 5 rounds of 10 ring rows and 10 strict dumbbell press

3. “Death by 10m”

With a continuously running clock, on the first minute, run 10. On the second minute run 2 x 10m, the third run 3 x 10m, etc., continuing as long as you are able. When you can no longer complete all runs within the minute, you’re done.

LIII, LII, and LI: as rx’d

Have fun!