We will be doing WOD along with strict press and deadlift STRENGTH in class today!

WOD:

#helen

3 Rounds
400m Run (Sub 500m Row, 1000m Bike Erg, 24/18 Cal Assault Bike)
21 Kettlebell Swings (53/35)
12 Pull Ups *Scale to Ring Rows or KB Rows

Competitor (Open Gym)

3 Rounds
600m Run
21 Kettlebell Swings (70/53)
3 Rope Climbs

Target time: 9-10 min

Cap time: 15 min

STRENGTH:

#3 Muscle Clean + 3 Jerk Dip + 3 Jerk + 3 Press in Split on last jerk x 3 sets

#1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 2 Jerks x 5 sets

* Work up in weight, go by feel *

#5 Shoulder Strict Press x 5 sets

* No set weight or percentage! Go off feel!
* Superset 10 Single Arm Dumbbell Push Press (L/R) after each set.

#Deadlift:
5 reps @ 72%
3 reps @ 82%
1 rep @ 92%

#5 Deadlift @72% x 5 sets

* Superset 7 Single Leg Kettle Deadlift (L/R) after each set.