Grind It!

For the next month classes will be alternating weeks of balastics and grinds ETK style.  This week we started with grinds.

WU/JM x 10min
Military Press x 1,2,3,4
Double KB Front Squat x 5
Deadlift 50% 1RM x 10
Pull Up(weighted) x 5
x 4 rounds

Swings (2H 1H H2H) x 6min as many reps as possible

ME:
20kg (1swing 1 LC = 1rep) x 6rpm x 2.5min per arm-easy!!!
12kg Gloved set 2swing 1 clean x 9rpm x 5min per arm- Hard!!

4 rounds
16kg Military Press 1,2,3
Pull Ups x 5
Double 20kg Front squat x 5

2 rounds
10 KB push Up
10 HLR
10 Deadlift 50% 1RM

2 Rounds
10 Burpees
10TRX Rows
10 Ab Wheel Roll out
30 Russian Twists