milesclementinepeteLiz, Miles, Clementine, and Pete.

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

1. Technique review: the muscle clean and the power clean. Rack position, shrug-scarecrow-elbow spin, tall muscle clean, high hang muscle clean, hang muscle clean, muscle clean. Drop squat, tall power clean, power clean. Based on this warm-up and review instructor will assign your weightlifting movement for today.

2. Muscle or power clean 3-3-3-3. Work up to a heavy triple and then repeat for a total of four work sets.

3. "Rasputin's Revenge" AMRAP in 90 seconds of Russian-style kettlebell swings AMRAP in 90 second of double-unders AMRAP in 75 seconds of Russian-style kettlebell swings AMRAP in 75 second of double-unders AMRAP in 60 seconds of Russian-style kettlebell swings AMRAP in 60 second of double-unders AMRAP in 45 seconds of Russian-style kettlebell swings AMRAP in 45 second of double-unders AMRAP in 30 seconds of Russian-style kettlebell swings AMRAP in 30 second of double-unders

Score is total kb swings/total double-unders.

Competitors: 88/70lbs CrossFitters: 70/55lbs or scaled as appropriate Novices: 10-8-6-4-2 kettlebell swings w/ one minute double-under practice between sets.

Have fun!