May 2nd 2012 WOD

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.

-then-

4 rounds for time of:

3 Power Cleans 185/120#
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.