8/1/2018 CFNL WOD

Power:
Banded Deadlift
@ 60% 1RM
5 sets 3 reps
Tempo:3-1-0-1
Pause after each rep

Then

Banded KB Russian Swing
5 rounds:10secs on 50secs off

WOD:
Part A
21-15-9 reps, for time of:
Sumo Deadlift High-pull, 60/40 kg
Lateral Burpee Over Barbell

Rest 1 min

Part B
Max Reps Hang (anywhere above the knee) Squat Clean, 60/40 kg

Your reps are over when you put the barbell down

Record part A & B

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