Gabbysquat

Gabby W. exhaling before her next rep.

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

1. EOMOM 10:

  • 10 cossack stretches 5/side
  • 30 second handstand hold

2. Technique review: 8 positions of the power clean

3. Five minutes deliberate practice of the eight positions of the power clean.

4. “Power Man(annie)”

  • 50 Double-unders
  • 25 Sit-ups
  • 10 Power cleans
  • 40 Double-unders
  • 20 Sit-ups
  • 8 Power cleans
  • 30 Double-unders
  • 15 Sit-ups
  • 6 Power cleans
  • 20 Double-unders
  • 10 Sit-ups
  • 4 Power cleans
  • 10 Double-unders
  • 5 Sit-ups
  • 2 Power cleans

20 minute cut-off.

LIII: power cleans @ 185/130lbs

LII: power cleans @ 155/108lbs, or weight as appropriate, or muscle cleans. If your double-unders are still developing, one minute practice per round.

LI: ten rounds NFT of: 30 seconds double under practice, 10 sit ups, 5 muscle cleans (rest in between sets as necessary).

Have fun!