Warm up
4 rounds
15/12 cal row
10 empty BB deadlifts
10 empty BB muscle clean
10 empty push press
*** add some light weight each round or stay empty
Strength
Deadlift @70%
2 reps every 30 sec for 4 min
Met-con (25 min cap)
3 Round
12 deadlifts 135/95
9 hang pwr cleans
6 shoulder to overhead
Then
3 rounds
12 deadlifts 155/105
9 hang pwr cleans
6 shoulder to overhead
Then
3 rounds
12 deadlifts 185/125
9 hang pwr cleans
6 shoulder to overhead
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