Wod 24/7

Skill
Deadlift
15-20min
Build up to a heavy 3 rep, touch and go
 
Metcon
12 min AMRAP
9 Deadlifts 60/43kg
6 burpees
3 power cleans 60/43kg
 
L1: 70/47,5kg
L2: RX
L3: 50/35kg
L4: 43/30kg
 
 
Basic CF
Skill
Deadlift practice for 10 min
Kettlebell swing practice for 10 min
Show the class both movements, then divide the class in two groups and let them practice for 10 min. Then switch the groups.
In both movements, start with low weight and build up to a moderate weight with perfect from.
 
Metcon
In teams of 2
12 min amrap
9 Deadlift 50/35kg
6 Burpees
3 Kettlebell swing 20/12kg, lagom swings
 
Alternate rounds through the amrap