DYNAMIC EFFORT LOWER &...

A) Strength:
1) EMOM 8:
1 Power Clean + 1Front Squat + 1 Jerk @ 80%

2) Every 1:30 x 5:
5 Close Stance Paused Speed Back Squat @ 50% w/ 2s pause @ bottom
-Squat stance is just inside of your normal stance.

3) Every 1:30 x 5:
5 RDLs 

4) Every 1:30 x 4:
3 Tall Kneeling to Standing each leg 

B) Hamstrings + Core:
2 sets of:
Max UB Banded Leg Curls each leg
*Shoot for 150 reps per leg, total

- Then - 

Accumulate 60s in a Hollow Hold 
- OR - 
60s L-Sit Hold

C) Recovery (after class):
10-20 Minutes of low-effort work:
Options include:
-Light Sledpull Powerwalk
-Light jog
-Rowing
-Air Bike
*You may alternate through all options as you choose