10 Minutes:
Technique Work & Warmup
Sumo Deadlift

--then--

Every 4 Minutes On the Minute for 16 minutes:
Sumo Deadlift, 5 reps, heavy
*Must raise and lower bar under control.
**If the back rounds, it's a failed rep.

--then--

3 Rds For Time (12 Min Cap):
Run 400m 
10 Squat Cleans @ 115/75
Level 1 - Each Squat Clean is a Power Clean plus ride it into a front squat.  
Level 3 - 185/125


Comp HW:
Row 2K @ 70% perceived effort.  

 A New Lifetime Personal Best.   

A New Lifetime Personal Best.   

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