Indomitable Six a.m. Crew!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: Pull Object (ground to shoulder). 7 positions of the muscle clean. 8 positions of the power clean. (5 min)
2. Five minutes deliberate practice of Pull Object (ground to shoulder) exercise.
3. Technique review: Hybrid (squat, push away from object [horizontal], jump and land). Elements of the perfect burpee. Step-up burpee. Standard burpee.
4. Five minutes deliberate practice of Hybrid (squat, push away from object [horizontal], jump and land) exercise.
5. “Dublin Mudslide (CFNE)”
In teams of two, 21-18-15-12-9-6-3 reps for time of
Athletes switch places when both have completed work assigned for that round.
LIII: as rx’d
LII: as rx’d, standard or box burpees as appropriate
LI: four rounds not for time of row 250m, 2 x 5 box burpees. Rest as necessary between efforts.