warmup
400 m run
get with a partner
1 min dead hang partner stretch
empty bar
10 deadlifts
8 hang cleans
*load weight as form allows, use same bar if partner and yourself using the rxd load
metcon
@135-155/ 75-100
20 alternating rounds (10/10) of
9 deadlifts
6 hang cleans
3 bar facing burpees—— switch
Warmup
4x
10 strict pullups
30 sec plank to pushups + 1 min plank hold