Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders
2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
3. Positional drills: the hang power clean. ("4! 3! 4! Go!)
3. "Aldous Huxley" Five rounds for time of 15 Sit-ups 12 Deadlifts 9 Hang power cleans
20 minute cut-off.
LIII: GHD sit-ups, DL and PC @ 155/108lbs LII: GHD sit-ups or weighted or band-resisted sit-ups, DL and power or muscle clean @ 115/83lbs LI: four rounds not for time of 10 butterfly sit-ups, 2 x 5 deadlifts, 3 x 3 hang power cleans, rest 30s between sets.
With time remaining, MOBILIZE. Have fun!