Aaron B. getting some thrusters done!

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

1. Technique review: the seven positions of the muscle clean (floor, hang, extend, pockets, jumpshrug, scarecrow, rack). Transitioning to the power clean. Adding the front squat to the power clean to transition to the full clean.

2. Warm up for EMOM.

3. Every minute on the minute for 12 minutes: clean deadlift, hang muscle clean, hang power clean, hang clean (or hang power clean and front squat).

4. "Stand!"

For time:

30 Calorie row

15 Thrusters

20 Cal row

10 Thrusters

10 Cal Row

5 Thrusters

Level III: thrusters @ 135/95lbs

Level II: thrusters @ 115/83lbs

Go in teams of two if necessary, alternating.

LI: three rounds not for time of row 15 calories, 10 thrusters

With time remaining, foam roll. Have fun!