S/S/S:

pic and video courtesy of Supertraining.tv

Sumo Deadlift

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

Mark Bell and Jesse Burdick hit up some pulls (obviously, we won;t be doing ours with resistance bands…but if we had a deadlift platform int he tent, that’d be cool….). Bell gives you the run down on how to pull and how important a neutral head position can be. Remember kids back flat and hips lower then your shoulders.

WOD:

For Time:

20 Pull Ups

15 Squat Cleans 155/115

10 Deficit (45/25 plate under each hand, nothing under your head) Hand Stand Push Ups

-3 min Rest

10 Pull Ups

10 Squat Cleans

5 Deficit Hand Stand Push Ups

-2 min Rest

5 Pull Ups

5 Squat Cleans

5 Deficit Hand Stand Push Ups

Score = total time minus 5 minutes

Scale options:
Squat Cleans – 75% of 1RM
Deficit HSPU -reg HSPU or /w 1 ab mat under head
Pull Ups – ring rows, with 5 min pull up practice after WOD

With the built in rest periods, treat the WOD as 3 SPRINTS!  So, finish (with good form) as fast as possible since you will have a chance to catch your breath before going again.