Every 90 Seconds for 15 Minutes, alternating
5 Hang Squat Clean, build to 5# over last week.
20 Russian Twists, weighted (plate, ball, or dumbbell)
4 Rounds For Time
5 Strict Press @ 95/55
10 Front Squat (same bar)
15 Box Jumps @ 24/20
Homework - Before Class
4 Rnds Not For Time
8 Muscle Up Transition Pull Throughs (from seated on the floor)
200m Row - pace so that you are breathing heavy and can manage a sentence.
Homework - After Class
Accumulate 2 minutes of a Double Dumbbell Overhead Hold @ 50/35 per hand. Preferred scale is to reduce the weight of the dumbbells. **same as last week. Fight for fewer breaks or better position.