Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. First rib mobilization w/ lacrosse ball 2 min/side, then Banded Olympic wall squat 3 min
2. Back squat 3-2-2-2-1-1-1-1 superset with Press 3-2-2-2-1-1-1-1
Work your way up to a training max for the day. Clean press barbell into position.
3. "Dizzy Lizzie" 15-10-5 reps for time of Hang clean Headstand push-ups
LIII: 135/95lbs. HeSPU to red mat LII: 105/73lbs hang clean, hang power clean + front squat, hang muscle clean + front squat, as appropriate. HeSPU, pike press, down dog pike press, or db press, as appropriate. LI: five rounds not for time of 2 x 3 muscle cleans and 8 dumbbell presses.
With time remaining, foam roll. Have fun!