20 Kettlebell Swings
10 Kettlebell Swings
B) 2 Rounds:
10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell
Then 1×5 at 90% of heaviest 5 rep.
Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.
15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest
Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen
Deadlift: you should perform the movements in a touch and go format.
Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.
Push Jerks: you should be able to complete each set in 2 sets or less.