Warm-up:
Jog 200m
15 RDLs, empty bar
15 Front Squats, empty bar
Jog 200m
15 Power Cleans, 95#/65#
Jog 200m
10 Cleans, 115#/75#
Jog 200m
10 Cleans w/pause @ bottom, 135#/85#
Strength:
Clean w/3 Second Pause in Squat 2-2-2, 3×2
WOD:
5 Rounds For Time:
Run 400m
15 Deadlifts, 245#/165#
TIMECAP: 15:00
Extra Work:
4 sets, alternating:
a) 10 Single Leg Deadlifts, left leg
b) 10 Single Leg Deadlifts, right leg
c) 10 Two Dumbbell Bent Over Rows w/pause