The predictions are pretty dramatic including powerful winds. Should these predictions be wrong, we may consider holding an evening class.

By 1.00 p.m., we will update you via email, our website, and facebook on our plans!

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

1. Mobility: Overhead Banded Distraction 2:00/side

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

3. Strict Press 5-5-5-3-3-3

Six sets to work up to your heaviest triple for the day. (20 minutes)

4. ”Match Box” For time: 25 Box Jumps 24/20” 15 Push Jerk 20 Box Jump 24/20” 12 Push Jerk 15 Box Jump 24/20” 9 Push Jerk 10 Box Jump 24/20” 6 Push Jerk

(12 min cut-off)

LIII: 135/93 LII: 95/63 or scale weight, push press as needed. LI:4 rounds of 10 box jump 5 push press

Have fun!

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