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

1. EOMOM 10 Even minutes: 5 hang cleans or 5 muscle or power cleans + front squat Odd minutes: max effort handstand hold

2. Front Squat 3-3-3-2-2-2. Work your way up to a heavy training double.

3. 15-15-15 toes-to-bar. Rest exactly one minute between sets.

4. "Elizabeth" Level III: 21-15-9 reps for time of squat cleans 135/95lbs and ring dips. Penalty of 1 burpee for every second over 9 minutes.

Level II: AMRAP 2 cleans. If you get to 21 before time is up, move on to... AMRAP 2 ring dips. If you get to 21 before time is up, move on to... AMRAP 1:30 cleans. If you get to 15 before time is up, move on to... AMRAP 1:30 ring dips. If you get to 15 before time is up, move on to... AMRAP 1 cleans. If you get to 9 before time is up, move on to... AMRAP 1 ring dips. If you get to 9 before time is up, you're done!

"Elizabeth" calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!

SON OF KETTLEBELL SEMINAR. As promised, 9am on Saturday we'll do a follow up to 3/15's very successful Intro to Kettlebells session. If you're having trouble with the O lifts due to flexibility, or if you're just curious about what else you can do with kettlebells besides the two-handed swing, this is for you. Open to all, even if you didn't make it to the first one. See you Saturday!