carmenCarmen H.

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 EOMOM.

3. EOMOM 20: 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!