Liz E. PR'ing her 500 meter row with fast arms!

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


2. Back squat practice: 7 rounds w/ empty barbell of 1-2-3-2-1 positional practice w/ “five in the hole”


3. EOMOM 10

5 Back squats @ 70%


4. “Master Chief”


3 Muscle cleans

9 Burpees


Rest one minute and repeat for a total of five cycles, starting w/ cleans each time. Score is total reps.


LIII: 135/95lbs

LII: same weight, muscle- or power-clean as appropriate

LI 10 rounds not for time of 3 muscle cleans, 5 burpees

Have fun!