Getting those first runs of the season in can be exhilarating and also challenging to our calves and achilles. Remember to mobilize and stretch! Need suggestions? Ask your Coach:)




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

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Front Squat


20 minutes to work up to a heavy set of 3 for the day

LIII: 4 sets to work to heavy 3, then do 2 drop sets of 3@90% of 3RM of the day LII: as written LI: Find a light to moderate weight for 3 reps then complete 5 total sets of 3 at that weight.

3. Technique Review:

Hang Power Clean

4. “DT” Five rounds for time of: 12 Deadlifts 9 Hang power cleans 6 Push jerks


(10 minute cut-off)

LIII: 155/108lbs LII: scale weight appropriately. LI: 5 rounds not for time of 6 deadlifts, 6 muscle cleans, 6 push press




Have fun!