STRENGTH:

#hang power clean

On the 2:00 x 5 Sets:

50Ft Bear Crawl (Rx+ 25-50ft Handstand Walk – Approx 1 min of work)
3 Hang Power Cleans

Set #1 – 65% of estimated 1RM Power Clean

Set #2 – 70%

Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.

WOD:

#blooDThristy

AMRAP 12: 

12/9 Calorie Assault Bike  (15/12 Row)

12 Deadlifts 135/95lbs  (Rx+155/105)

9 Hang Power Cleans 135/95lbs (Rx+155/105)

9 Strict HSPU (Scale to Inverted HSPU)

BeachFit will do DB’s (50/35 or 35/20)