Strength
Banded Deadlifts – 12×2 @ 55-60% (use green or blue bands)
—Do 1 set each min & focus on moving weight quickly with proper technique
Conditioning
6 Rounds For Total Working Time
5 Squat Clean 205/125lb (70%)
Row 300m
—Rest 90 seconds between rounds
Assistance
3×12 Weighted Back/Hip Extensions
WOD Notes: This is an interval style WOD where each round must be all out, since there is built in rest within the workout. Do your best to sprint the rows each round & don’t conserve energy. Score = total time minus 7.5 minutes of rest.
