Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10min)
2. Warm-up: Deadlift weight (10 minutes)
3. 🗺️“Map it Out”🗺️
5 Deadlift 315/223 + 30 Double unders
(all work completed within each minute)
LIII: as Rx’d
LII: 60% of 1RM or scale weight as appropriate, If you are still developing double unders then practice till the :45s mark each minute
LI: Find a light to moderate weight for the deadlift and practice Double unders till the :45 mark
4. Rest 7 minutes
5. 🌊Row 500m for time.
6. EMOM 8
1-2 Turkish Get-up
LIII: Turkish Get-up with Holds and Presses