May 22, 2015 

May 22, 2015

Warm Up-

3″ Run

2 RFQ:

10 Barbell Sumo Clean Grip Dead Lifts

:45 Pull Up Bar Hang

10 KB Windmills

:45 Handstand Hold

Strength-

5 Sets:
3x Sumo Clean Grip Dead Lift @ 75-85%
10x Barbell Hip Thrust (heavy as possible)

*Each new set begins every 3:00, you have 2:00 to complete the work plus a bonus 1:00 for each couplet.

WOD-

12″ EMOTM:

Even: 5 HSPUs + 5 Toes 2 Bar

Odd: Max Reps Hang Power Cleans 135/95

*Hang Power Cleans from the :15 to :45 sec mark each odd minute.

**Record Total # of Hang Power Cleans