120519 Tempo Deadlifts; Power Cleans, Shoulder Touches, Wall Ball

Buy in:
5 min jump rope
5 min DROMs

Strength:
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
275-275-275-245
Technique was less than optimal on last few reps of 3rd set so I scaled it back to 245.

Metcon:
4 rounds for time of:
3 Power Cleans 185/120# (#155)
14 Shoulder Touches (alternating)
21 Wall Ball 20#
Time: 12:26

MFS:
1/4/4

Only 6hrs of sleep the night before. Felt pretty drained at the start.