Strength

1) 15x1 Deadlifts-slow from the bottom to the knee and then full extension as quickly as possible.

Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this demo video http://vimeo.com/44077030

2) 5x2 Tempo Shoulder Press-heaviest possible (all sets), rest 2 minutes

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lover back to front rack quickly (counts=seconds)

7 Rounds for total working time of:
Run 200m
5 Hang Snatches (full squat) @ 155/105#

Programming is created from original Outlaw CrossFit Programming &
Modified to do what we have equipment and time for-120720