Take about 20 minutes to find a 5RM deadlift. You have the option to do them in a conventional or sumo stance. For sumo, you’ll start with your feet very wide with toes pointed out and drop your hips down with your chest as tall as possible. Grab the bar with your arms perpendicular to the ground in a double overhand grip or mixed grip. To initiate, squeeze your glutes as they are going to be the primary movers in this stance. For those that are prone to lower back pain, the sumo stance is worthwhile exploring since you are more upright and therefore, create less strain on the lower back.
For the metcon, you have 60 seconds to do 6 power cleans and as many burpees as you can in the remaining time. Rest one minute, then repeat for a total of 5 rounds.

 

Strength

5RM deadlift (conventional or sumo)

Conditioning

5 rounds:
60 seconds to do
6 power cleans, 135/95#
ME burpees over bar
60 seconds rest