Fitness
Push press
Every 2 minutes for 4 sets-3 reps-80-90%
WOD
"Duke"
15 minute AMRAP
15 kettlebell swings (35/26)
60' kettlebell goblet walking lunge (35/26)
15 burpees
Performance
Push press
Every 2 minutes for 4 sets-3 reps-80-90%
WOD
"Duke"
15 minute AMRAP
15 kettlebell swings (53/35)
60' kettlebell goblet walking lunge (53/35))
15 burpees to 6" target
Competition
Push press
Every 2 minutes for 4 sets-3 reps-80-90%
WOD
"Duke"
15 minute AMRAP
15 dumbbell cleans (50/35/hand)
60' dumbbell front rack walking lunge (50/35/hand)
15 burpees to 6" target
Notes:
In the strength portion of class you can either keep the weight the same for all 4 sets or try to increase each set. Do not go over 90%. The workout is a longer AMRAP so pick a steady pace and try to keep it the whole workout. The weights should be light enough for you to do must of the work unbroken.