Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate practice (slow, careful, pose-to-pose): Turkish get-ups (10 min) Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk. (5 min)

2. Push jerk 3-3-3-3-3-3-3. Work your way up to your heaviest triple of the day. (Note: some athletes will be contrained to push presses.)

3. "Lepanto" In teams of two, six rounds for time of Row 250m 2 Turkish get-ups

Athletes alternate when round's assigned work is complete.

4. With time remaining, September mobilizations. Have fun!