wod 4/24/12

Jane/kyle 10x2 @60/45, 6x5 @70/60, 20 attempts @100/70 all these are alternating

 Jane-135 hang split cleans 5 sets of max unbroken reps (rest 45 sec inbetween sets)

 Everyone else 5 sets of 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec. This is an.unbroken set

 Strength(everyone) Strength 1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

 Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

 1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec. Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.


Wod for time(everyone) 40 back squats 135/95 25 shoulder to overhead 40 front squats 85/65 25 shoulder to.overhead 40 ohs 65/45 25 shoulder to overhead

Eveyone 5 sets of 10 HSPU for time w/ 1 min rest inbetween