White Fire

Pause Deadlift

4 x 3 Pause 1 Second Below Knee on the way up and 1 second above the knee on the way down

After each set 6-7 Seated DB Press @30X2

As many reps as possible in 8 minutes

10 Power Cleans (135/95) 40 Double Unders 10 Power Cleans (155/105) 80 Double Unders 10 Power Cleans (185/125) 120 Double Unders 10 Power Cleans (225/150) If completed, max double unders in remaining time.