ryan Coach Katz on bench!

Welcome back from your snowcation! We hope you all got some good rest and relaxation.

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 21-15-9 reps not for time of Calorie row and GHD sit-ups

2. 15 minutes deliberate practice of the 8 positions of the clean. After 5 minutes you may begin adding weight in small increments and switch to the positional drill “4! Go!” This is warm-up for the deadlift; don’t go heavy. Go precise.

3. “Wren” Deadlift 10-10-10-10-10 Double-unders 50-50-50-50-50 Weighted dips 5-5-5-5-5

LIII: DLs @ 70% LII: DL @ 60-70%, if your double-unders are still developing, 2 minute DU practice, dips as appropriate LI: go light on deadlifts, practicing the 3 positions. 2 minutes DL or rope skipping practice, dips as appropriate.

Have fun!