Amy Mc. is all smiles after PR'ing her weighted pull up!

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

1. Technique review: 8 positions of the power clean

2. EOMOM 10

  • Even minutes: 2 power cleans
  • Odd minutes: 10 push-ups (use appropriate scale if necessary)

3. Strength

  • Deadlift 5-5-5 (40-50-60% of your 1RM)
  • Press 5-5-5 (40-50-60% of your 1RM)

LI: don’t worry about percentages. Do five sets of five, going up in weight with each set.

4. “Ouch”


  • Power clean
  • Push press

LIII: 155/108lbs

LII: 115/83lbs or as appropriate. Power or muscle cleans as appropriate.

LI: three rounds not for time of 1 x 5 muscle cleans, and 1 x 5 press or push press

Have fun!