Here's a dynamic team: Vanessa Cardinale and Emmanuel Hernandez!

Vanessa has her eyes on the clock while Emmanuel keeps count like a pro!



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 (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Power Clean


Six sets to work up to a heavy double for the day. Not touch and go reps but take no longer than 10s between reps. (15 min)

LIII/LII: as written LI: deliberate practice of the power clean. Add light weight as appropriate. 3. “Deputy Chief” 5 Rounds of: AMRAP 3


3 Power Clean 135/93 6 Push Jerk 135/93 9 Air Squats Rest 1 minute


LIII: Pistols instead of air squats LII: 50% of heavy double from today or scale weight as needed. Push press as appropriate. LI: 5 rounds of: AMRAP 3 3 Muscle cleans 3 Push Press 7 Air squats Rest 1 minute



Have fun!