Class:

1) Deadlift: 5 reps Every 2 minutes for 7 sets

Start at approximately 60% of your 1RM. Build as heavy as deemed fit. All reps should be Touch-and-Go.

2) Deadlift + 3 Hang Power Clean + Push Jerk: 1 Complex Every 2 minutes for 7 sets

Start at a moderate weight and build as heavy as deemed fit. As you are still learning the movements the goal should be quality movement patterns over loading.

3) 4 rounds AQAP:

10 Burpees

20 Wall Balls 14/8

40 Single-unders

Extra Work:

4) Good Morning: 3 sets of 15

Rest 90 seconds between sets. Work as heavy as you are comfortable.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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