alankAlan K.

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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

2. Back squat 2-2-2-1-1-1. Work up to a heavy training single. (20 min)

3. Muscle/power clean and push press/jerk 3 x 10, resting exactly one minute between sets. Touch and go reps, make sure to use a weight you KNOW you can get for ten. If you got all three sets of ten unbroken last time, add 10lbs to your previous weight.

4. "Mordru" Rounds for time of 10 Burpees 10 Pull-ups

Level III: ten rounds Level II: seven rounds Level I: three rounds, not for time

Have fun!