crew

Kaya, Nikki, Shaina, Casey, Kaitlin, and Jocelyn!

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

1. 15-10-5 of muscle snatches w/ empty barbell and x 2 L-sit (i.e., 30 seconds, 20 sec, 10 sec).

15-10-5 reps of hang squat clean (empty bar) and push ups. If you don’t know the hang squat clean, hang power clean or hang muscle clean.

2. "Occam’s Razor"

Front squat 4-6-8-4-6-8-4-6-8

Rope climbs 1-1-1-1-1-1-1-1-1

Glute ham raise or hip extension 2-3-4-2-3-4-2-3-4

Sequence is 4 FS, 1 rope climb, 2 GHR, 6 FS, 1 rope climb, 3GHR, etc.

LIII: Front Squats @ 70% 1RM, legless rope climbs, GHR LII: Front Squats @ 60% 1RM, standard climb, GHR or hip extension LI: Front Squat or Goblet Squat, plank climb, barbell good mornings

3. With time remaining, January mobilizations. Have fun!