8/4

Unrated – Group Class

View Public Whiteboard

Warm-up

300m row

3 rds

10 kettlebell suitcase deadlifts

10 kettlebell Russian swings

10 burpees

Weightlifting

Push Jerk (10 minutes to build in complex )

1 push press

2 push jerks

Strength

Deadlift (3×3 @ 90%+, clean grip only)

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

3,6,9,12,15……..

Burpee box jump overs (30/24)

Power clean (185/125)