Warm up: deadlift/power clean drills
Strength: 3 deadlifts and 3 hang power cleans with approx 90% power clean 1RM
7 rounds with 60sec rest in between
if the bar is dropped penalty of 5 burpees
Pre-WOD warm up: 1min row for distance
4mins row for distance
50 thrusters (20kg)
30 pull ups
Well done to Connor and John successfully completing their first ever class, Adam for graduating from the foundations and everybody else who came to the class and survived.
See you all next week!