5/11/15 Monday

Performance

A. Segmented Halting Clean-Grip Deadlift; 3 reps x 5 sets, rest 90sec

*2sec pause 2” below knee and mid-thigh

B. Every 90 seconds, for 15 minutes (10 sets):

5 Hang Power Cleans*

15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C1. Ring Rows @2111; 10 reps x 2 sets, rest 60sec

C2. Hollow Holds or Rocks; 60sec x 2 sets, rest 60sec

 

Competition

Wod will be posted at gym