-Warm Up-


2 rounds


100 meter stiff legged row

10 Samson walking lunges

5 single leg deadlifts each side with an empty barbell

10 sciatic nerve floss

5 kneeling jumps 

2 wall walks



-Strength-


Pause clean deadlift + power clean


7 sets of (1+1)


*pull first rep to just below the knee for 3 seconds then reset and complete 1 power Clean


-WOD-


In teams of 2 : For Time


60 partner Deadlifts 315/225

40 Partner HSPU/ 1 athlete holds a HS

60 cal rower (30 cals each)

40 partner t2b/ 1 athlete hangs

60 partner deadlifts 315/225