What a great day for Overhead Squats!

 

 

 

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

1. EMOM 12

Min. 1: 10-12 L-sit Knee Extensions Min. 3: 35 Double Unders or :30 practice Min. 3:12-15 Russian Kettlebell Swing 88/70 or scale as needed

2. Ten minutes of Deliberate Practice/ Technique review: The Power Clean

3. “Mercy!” For time:

21 Power Clean 135/93 42 GHD Sit-ups 15 Power Clean 155/108 30 GHD Sit-ups 9 Power Clean 185/128 18 GHD Sit-ups

(15 minute cut-off)

LIII: as Rx’d LII: 75/53, 115/73, 135/93 or scale weight progressively as appropriate. Weighted sit-ups. LI:3 Rounds for time of: 10 Power or Muscle clean 20 butterfly sit-ups

4. Cash-out:

Run 1 mile

 

 

Have fun!

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