Be sure to do your ten minutes of pre-class dynamic flexibility work. 1) 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches)

2. Practice your hang muscle/power/clean: positions 4-3-4-5-6-7. Work on your hook grip, releasing it as you rack, and resetting before you go again.

3 - Deadlift 50-60-70-80-85% x 5

4 - โ€œDTโ€ Five rounds for time of 12 Deadlifts 9 Hang power cleans 6 Push jerks

LIII: 155/108lbs LII: use 35% of your heaviest DL set LI: 5 rounds not for time of 6 deadlifts, 2 x 3 muscle cleans, 6 push press

Have fun!