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488 Regal Row Suite 118
Brownsville, TX, 78521
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WOD

Tuesday May 10 2016


WOD

Strength
Hang Clean (below knee): 50/3, 60/3, 70/3, 75-80/3*4-6 sets, as time allows

Conditioning
AMRAP in 14 minutes:
6 OHS (95/65 | R+ 135/75)
9 Power Cleans (95/65 | R+ 135/95)
6 OHS (95/65 | R+ 135/95)
Rest 90 seconds

Looking for quick unbroken rounds throughout. 

Extra

Hang Muscle Clean: 40-50/3*3 sets

Cleans from above

Clean Grip RDL: Based off clean max: 100/5*4 sets

4 sets of 2-4 as able
-strict HSPU facing wall

Using 10# plates
- starting on ground w/ ab mat perfrom 3-5 kipping HSPU as able, add a 10 and repeat until failure
-Rest 3 min. and repeat working down

After cond. accumulate 30 freestanding tripod leg lifts