jovanJovan leading our Secret Weapon Program

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

1. 15-10-5 reps for time of Hang squat clean x 2 sec handstand hold

2. Press 50-50-50% x 5

3. Technique review: the pistol. Prioritizing single leg strength w/ vertical leg single-leg box squats, improving hip flexion and hamstring flexibility w/ raised leg single-leg box squats

4. “Dorsia” Five rounds for time of 6 Clean and jerks 8 Pistols

LIII: 155/108lbs LII: 135/95lbs, pistols scaled as appropriate LI: 6 rounds not for time of 5 muscle clean and push press, 6 reverse lunges