1. Warm-up – 200 RT, Leg swings, PVC, back twist
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″
2. Lift
Find your 5RM Touch and Go Deadlift
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor
3. Conditioning
5 Rounds For Time:
12 Hang Power Cleans 95/65lbs
12 Thrusters 95/65lbs
12 Burpees to 6″
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