:30 Easy/ :30 Hard/ :30 Easy on rower
10 Single Leg Deadlifts (kettlebell)
10 Goodmornings ( pvc)
Deadlift (25 Minutes)
3 X 5 @ 85% of 1RM
*Starting to get pretty heavy! Make sure you are stretched out and lose before you start working up.
7 Rounds for Time:
5 Power Clean and Jerks(95/135) (125/185)
15 Ab Mat Sit Ups
*Time Cap = 15 Minutes. Pick a weight on the clean and jerks to finish in the time cap. These should be steady singles. Work on going right from the clean into the jerk without a pause!