11.13

3-5 minutes of workout prep/activation work
single leg rDL x 10/side
seated wall angels x 10
KB windmill x 10/side
plan heal raises x 10/side
kip swing x 10

then

A. Clean; 50×2, 60×2, 70×2 – EMOm x 5 minutes
+
“Dembe”
30 BS @135
30 T2B
30 box jump overs, 24/20″
30 hang powr cleans @ 135
30 cal aB

Finisher:
Class vs. Class challenge
(Coaches will explain)

Cool down
doggy pose x 2 minutes
wall stretch x 1 minute per leg
partner OH stretch x 60 sec.