Coach Ryan drilling the positions of the power clean.

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

1. EOMOM 10

  • Even minutes: 10 Russian swings. Light weight, concentrate on your positions
  • Odd minutes: 1 wallwalk. Take your time, do it right.

2. Strength

  • Deadlift 3-3-3+ (70-80-90% of your W1RM)
  • Press 3-3-3+ (70-80-90% of your W1RM)

LIII: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. Conditioning: “Power Elizabeth”

LIII: 21-15-9 reps for time of power cleans (135/95lbs) and ring dips.


AMRAP in 1:15 of power (or muscle) cleans (if you get to 21 before time is up, move on to dips)

AMRAP in 1:15 of dips (if you get to 21 before time is up, move on to power cleans)

AMRAP in 1:00 of power cleans (to 15, etc.)

AMRAP in 1:00 of dips (to 15)

AMRAP in :45 of power cleans (to 9)

AMRAP in :45 of dips (to 9)

LI: 15-10-5 reps not for time of muscle cleans and dips.

Have fun!