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Unrated – Group Class

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Warm-up

3 sets:

50 single unders

50′ banded side step

50′ banded walk forward/backward

10 light dumbbell thrusters

Weightlifting

Clean and Jerk (work up to a heavy in 10 min)

1 clean deadlift

1 clean

1 jerk

()

Strength

Push Press (5 sets ending at 90%+)

set 1: 5 reps @ 60-70%

set 2: 4 reps @ 65-75%

set 3: 3 reps @ 70-80%

set 4: 2 reps @ 75-85%

set 5: 1 rep @ 90%+

()

Metcon

Metcon (Time)

5 rounds:

50 Double Unders

10 Dumbbell Thrusters (50/35)
12 min time cap