Warm up: Coach’s Choice
Strength/Skill: Deadlift – 3 x 10
Work up to 60%-70%of your 1 RM. This will be your target weight for the 3 x 10. Your goal is to complete the sets at the same weight the entire time with touch and go reps. Each rep must be lifted and lowered in a controlled manner. Lift on a 3-minute clock.
WOD: 4 RFT (15 Minute Cap)
21 Ab Mat Sit Ups
18 KB Deadlifts
15 KB Hang Power Cleans
12 KB Alternating Front Rack Lunges
RX: (2/1.5)(1.5/25#)
Stimulus/Focus: Use two kettlebells for all weighted movements. You may only have one set of kettlebells and will likely be limited as to which weight you use for the hang power cleans or lunges. The deadlift will be heavy. Take strategic breaks during the “work” portion. Think DT.
Cool Down: 4 Rounds
200m row
10 Superman Holds (2-Second Count)