Warm Up
3 sets
7 deadlifts
7 hang power cleans
7 push press
Run 100m - accelerate each 25m- no full sprints
rest walk back to barbell


Strength Set
3 sets
A. clean grip deadlifts @3131 x 6 reps
B. gorilla rows @ 20X1 x 8 each side


WOD
"Sea World
every 5:00 for 6 rounds
10 alternating DB clean & jerk or barbell C & J 115/75 95/65
400m run
100m single arm DB farmer carry- switch sides at 50m