1.a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.
Note: Do not let the feet leave the floor at any point
1.b) 5X3 Pendlay Rows – heavy, rest 45 sec.
1.c) 5X3 Split Press – heavy, rest 45 sec.
2.) WO
Row: 4X500m – rest 1:1 – 30 burpee penalty for every set that deviates /- 5 sec. from the fastest set
O
Run: 4X400m – rest 1:1 – 25 burpee penalty for every set that deviates /- 5 sec. from the fastest set