Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 30-40 strict chin-ups (8 min)

2. Progression to HeSPU: db press, down dog pike press, pike press, headstand push-up. If you can do 5 strict HeSPU you can do kipping HeSPU (10 min)

3. Press 55-65-75-85-92% x 3

LI: 5-5-5, add 5lbs from last time

4. “Dizzy Lizzie” 15-10-5 reps for time of Hang clean HeSPU

LIII: 155/108lbs, HeSPU on red mat LII: 115/83lbs hang muscle or hang power clean + front squat, HeSPU scaled appropriately LI: 3 x 10 hang muscle clean + front squat and 10 db press

Have fun!