“Speal” from Lisbeth.
1) 4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
2) 4 rounds for time of: 3 Power Cleans 185/120# 6 Shoulder Touches (alternating) 18 Wall Ball 20/14# *20 minute time limit.
Coach’s Notes: Part 1- 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. As always, maintain vertical shin. Part 2- Watch this video on shoulder touches. Progressions can also be done in HSPU position on bar, and/or boxes. Post time completed to comments.