image Team effort shoulders to overhead!



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

1. Ten minutes for deliberate practice of the 7 positions of the muscle clean, the 8 positions of the power clean, the 8 positions of the clean, and how to build today’s complex from these positions.

2. Ten minutes to work up to an appropriate weight for today’s complex.

3. EOMOM 10:

  • clean deadlift, hang power clean, hang clean (or hang power clean and front squat).

LIII: start at 80-85%, ascend in weight if technique is sound LII: start at 70-80%, ascend in weight if technique is sound. LI: use muscle cleans instead, practice reps in even min. rest on odd minute.

4.“Jaguar Ceremony” 21-15-9 reps for time of:

  • Power Clean
  • Toes-to-bar

LIII: PC @ 155/108lbs LII: PC @ 105/73lbs, Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate LI: 3x5 muscle cleans, 15 supine leg raises, 2x5muscle cleans, 10 leg raises, 1x5 muscle cleans, 5 leg raises

Cash-out: 3 rounds of:

  • 8/side Powell Raises @3010
  • 8/side Bicep Curl @3021

Have fun!


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