Wed Mar. 12 "Lickety Split"

Move

1) Deadlifts: 4 x 2 @ technical load

2) AMRAP 15
400m Row
5 Power Cleans
30 Single Unders
Rest 1 Minute

Train

1) Deadlift: 4 x 2 @ 77-87%

2) Lickety Split

For Time (15 Min Cap)
1000/900m Row
20 Power Cleans (225/155)
300 Double Unders
*Partition However You Like

Stimulus

1) Perform four sets of 2 deadlifts. You will start at roughly 77% of your 1RM and build from there. Focus on pulling the slack out of the bar, then pushing away from the floor and keeping the bar close to the body.

2) To finish in under the time cap, each movement must be completed in 5:00 or less. This breaks down to 4 power cleans on the minute, 60 double unders on the minute, and 200/180m row on the minute. Adjust reps/loading as needed to finish in the time cap. The barbell should not exceed 75% of your 1RM power clean. Work through the barbell reps in drop singles

Extra Credit

3 x Max Unbroken Wall Facing HSPU
3 x 10 Dumbbell Lateral Raises