WARM UP: Complete 5 sets
(With an empty bar)
5 deadlifts
5 RDLs
5 hang muscle clean
5 push press
5 back squat (feel fast)

1. Pause Squat (Every 90sec, 10 rounds...2 reps)

Start at a moderate weight and work up to a max for the day. 3 second pause in bottom position

2. WOD

In 12 minutes, complete the following for max reps:

-Row 2,000m

-Max rep clean and jerk (60/40) (RX+ 80/50)