Back to zooming…who will be in class today? Bob, Dave, Lacey, Heather, Dakota, and me.

General Warm Up
5:00 row (bike)

2 rounds
10/10 glute bridge walk-ups
0:30 pike shoulder taps
0:45 seated shoulder extension stretch

Skill and Build Up
Single Arm Dumbbell Hang Power Clean Progression (10 lb db)
5/5 dip – drive – shrug
5/5 hang muscle clean
5/5 hang power clean

Build Up and Workout Prep
150 m row (0:35 bike)
0:15 ring top support hold (couch dip)
0:10 ring bottom support hold (couch dip)
3/3 single arm dumbbell hang power cleans (10 lb db)

150 m row (0:35 bike)
5 ring dips or variation (couch dip)
3/3/ single-arm dumbbell hang power cleans (workout weight) (15 lb db)

Workout
For Time 11:22

1000 row (5:00 bike)
40 single-arm dumbbell hang power cleans (15 lb db)
40 ring dips (couch dips)
40 single-arm dumbbell hang power cleans (15 lb db)

Accessory Work
3 rounds for quality
10/10 single arm dumbbell high pulls (10 lb db)
15/15 single leg pike compressions
0:45 foam roll t-spine

Only real problem with this workout was that Oliver (my grand pup) wanted to eat the foam roller!

Hard work out – sweating like crazy – my shirt is soaked. Time to shower and head to work. Have a good day everyone.

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