Strength
Clean — 2 cleans EMOM for 10 Minutes @ (heavier than last week) *Squat is preferred, but you may choose power
Conditioning
15 Deadlifts 245/165lb (45-50% of 1RM)
Run 400m
12 Deadlifts 245/165lb
Run 400m
9 Deadlifts 245/165lb
Run 400m
6 Deadlifts 245/165lb
Run 400m
Midline
3x Max Effort Static Holds (L-sit, GHD, Weighted Plank, Banded Oblique – resist rotation)
WOD Notes: The deadlift weight is light, since this WOD is designed to be short & quick (8-12 min time domain). You may touch and go the deadlifts or drop each one. Make sure you setup in proper position before each pull.