We will be doing WOD and Deadlift Strength in Class today!
Min 1: 15/12 Cal Row, Ski Erg, Erg Bike OR 11/8 Cal Assault Bike
Min 2: 20 Ab Mat Sit Ups (Rx+15 GHD Sit Ups)
Min 3: 15/12 Cal Row, Ski Erg, Erg Bike OR 11/8 Cal Assault Bike
Min 4: 12 Alternating KB Goblet Lunge (6 per leg) (70/53lbs) *Scale to 16 Alternating Bodyweight Lunges
*On Minutes 1 and 3 do a different piece of Cardio
#Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk
Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.
#Clean and Jerk:
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
*Rest 60-90 seconds between sets* Rx+perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets