A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be 70-73% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip as much as possible.
B. For time, 3 rounds of:
Run 400 m
30 wall balls (20/14)
20 knees-to-elbows.
Compare to April 30 2014.