Dubs, Deadlifts and Box Jump Overs (10/18/17)

17
Oct

Dubs, Deadlifts and Box Jump Overs (10/18/17)

GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second PVC front rack stretch
3 Rounds:
10 bent over kettlebell rows (each arm)
15 Russian kettlebell swings

Strength: Power Clean (every 1:00)
work up to 90% (6 minutes)
Strength: 10×1 @75-80%
Technique: 10×3 @moderate weight

MetCon:
Welded:

8 minute AMRAP
50 double unders
10 deadlifts (225#/155#)
10 box jump overs (24″/20″, box facing)
scaled: 25 double unders or 50 singles +5 burpees, 165#/115#

Welded Lean:
16 minute EMOM
odd minute: 10/7 calorie ski
even minute: 10 toes to bar
Scaled: 10 toes to ring/15 knee raises