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Gareth's smile after reading the WOD.

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. Technique review/movement screen: 4 positions of the push press, 5 positions of the push jerk. (5 min)

2. Deliberate practice: push press and push jerk (10 min)

3. “BIFF! BAM! POW!”

  • 30 Box jumps
  • 40 Push press
  • 50 Power cleans
  • 60 Pull-ups
  • 70 Push-ups
  • 80 Air squats

Score is time to completion. 30 minute cut-off.

LIII: 30/24” box, push press and power cleans @ 135lbs. If you get too tired to push press, push jerk is ok.

LII: 24/20” box, push press @ 105/73lbs, scale pull-ups as appropriate.

LI: 5 rounds not for time of 6 box jumps, 2 x 4 push press, 2 x 4 muscle cleans, 10 ring rows, 5 burpees

Have fun!

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DOUBLE UNDER CLINIC this SUNDAY in NORTHAMPTON at 9.00 a.m.!

Time to Double your FUN!