WARM UP (15 minutes)
2 Rounds of:
Good mornings
Arm Circles
Mountain Climbers
2 Rounds of:
No Push Burpees
Arnold Press
2 Rounds of:
Burpees
Russian KB Swings
2 Rounds of:
Deadlifts
Hang PWR Cleans
Push Press/Jerk
*each section should be coach lead and fluid, do not give a rep scheme, have everyone work together as a group and coach throughout
STRENGTH (20 minutes)
Deadlifts
5-5-5-5
*Every rep is done with a 3X33 tempo and super set with 10 heavy Russian KB Swings. Scored by the heaviest set completed. The focus should be on the tempo and quality of movement over just going heavy.
METCON (12 minutes)
"DT"
5 Rounds for time (12 minute CAP)
12 Deadlifts
9 Hang PWR Clean
6 STO
Scaled @ 115/85
RX @ 155/105
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