alicelAlice L.

Don’t forget to do your ten minutes of pre-class dynamic flexibility work.

1. 12-15-9 reps not for time of Calorie row GHD sit-ups

2. Deliberate practice: 7 positions of the muscle clean, 8 positions of the power clean and clean

3. EMOM 10 Clean complex: clean deadlift, power clean from Pos 2, power clean from Pos 3, hang clean from Pos 4

4. “Death by 10m” run With a continuously running clock, EMOM for as long as you are able, run 10m, adding another run with each minute

5. All levels: as rx’d

Have fun!