5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
*weight should be such that you could perform a full round unbroken if you tried to.
Bench Press: 5 sets of 5
*hold the top/lockout of each rep for 3 sec.
E- 8 single arm DB bench press e/arm
O- 8 bent rows e/arm
OHS: Find 3RM
*with 5 sec. the descent on each rep
100M Farmers Carry
10 Inch Worms.. never let butt sag
*never let quads touch the ground