Watch this several times before you arrive.
Every 2:00 for 10:00
1 Squat Clean and Split Jerk*
*Go as heavy as you can without pressing out the bar. Pressouts are misses. If you press out the bar you must drop weight. In other words, don’t add weight after a miss and don’t quit on a miss.
5 x 5 Romanian Deadlift 60-70%
5 x 5 Bent over Rows @ 70% of power clean or as heavy as you can do them well.