Coach Perrin during the power clean!

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


1. Ayn’s Shoulder Stability series: band dislocates x 10, overhead pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, chest-pulls x 10, scap push-ups x 10

2. "Super Front Rack" (p. 320)


3. Technique review: 8 positions of the power clean. Building the 3 position clean.


4. Five minutes deliberate practice of the 3 position power clean.


5. EMOM 12

  • 3 position power clean: from the floor, from hang below knees, from hang.


6. “Uncanny

  • 35 Toes-to-bar, then....

25-20-15-10-5 reps for time of

  • Box jumps
  • American swings


Ten minute cut-off.


LIII: 24/20” box, Swings at 70/53lbs

LII: Box height as appropriate, Russian or American swings, weight as appropriate

LI: four rounds not for time of 9 box jumps, 9 kettlebell swings

Have fun!