You’ll find, as I did, that excellence boils down to a simple truth: you’ve got to reject where you are before you can get where you’re going. You’ve got to be better than you were yesterday. -Jon Gilson
SELF-MYOFASCIAL RELEASE: Lax Ball to anything that’s sore til 10 past the hour of your class.
MOBILITY: Wall Quad Stretch, 1 minute each side. 90/90 Wall-Assisted, 1 minute each side. Band-Assisted Rack Stretch, 1 minute each side. Band-Assisted Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP and SKILL: Power Clean
METABOLIC CONDITIONING: “Power Elizabeth” 21-15-9 reps of: Power Clean/Ring Dips
*15 minute cap, even if you are rx’d*
*Those who have not yet moved to the floor for the clean should sub Russian Kettlebell Swings of an appropriate load*
GYMNASTICS with Sammy at 730pm:
Metcon: 30 burpee muscle-ups for time (burpee into jumping muscle-up)