image

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

Row (cal)

Burpees

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.

Have fun!