4-21-13

Warmup

5 rounds

5 KB dead lift

5 KB high pull

5 KB swing

5 KB goblet squat

 

Strength

8x3 Speed Dead Lift (clean grip)

*pick a heavy weight that still allows for quick bar speed.

Up as fast as possible

2 second pause at top

5 second descent

DO NOT drop the bar.

 

WOD

21-15-9

Dead Lift   185/115

Dumbell Thruster 45/25

 

 

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