Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Banded single-leg flexion w/ external rotation bias (2 min/side)
2. "Five In the Hole": five sets of empty bar back squat 1-2-3-2-1 positional drill w/ 5 seconds at bottom.
3. Back squat 3-2-1-3-2-1. Two minute rest between sets. (20 min)
LIII: back squat @ 85% 1RM, sets across LII: back squat @ 70-80% 1RM, or work up to heavy triple and then sets across LI: back squat
4. Choose one floor to overhead exercise--muscle snatch, power snatch, snatch. 7 position drill, "4! Go!" and "2! Go!", then warm up to working weight.
4. "Superfly TNT/Guns of the Navarone" 10 Power snatch 1 Rope climb 8 Power snatch 2 Rope climbs 6 Power snatch 3 Rope climbs 4 Power snatch 4 Rope climbs 2 Power snatch 5 Rope climbs
LIII: 135/95lbs LII: 105/78lbs, power or muscle snatch as appropriate. If you're not cleared to snatch, clean. LI: 10 rounds not for time of muscle snatch and 10 chin-ups
With time remaining, July mobilizations. Have fun!