WOD - July 11, 2012 - Wednesday

Workout of the Day

Warm-up: With empty barbell, 3 rounds of:
* 6x Hang muscle clean
* 6x Hang power clean
* 6x Hang squat clean
* 6x Split jerk
* 15x KB swings (53#/35#) btwn sets

Barbell Work: 8x1 Clean and jerk off high blocks @ 80% -- rest 45 seconds btwn sets

Strength: Front squat, 5x3 @ 85% with 3 count pause at bottom (focus on "bouncing" out of bottom position) -- rest 2 minutes btwn sets

Work Capacity: For reps of each:
* Max UB Thrusters (95#/65#)
* Rest 2 minutes
* Max UB T2B
* Rest 2 minutes
* Max UB Wall balls (20#/14#)
* Rest 2 minutes
* Max UB Muscle-ups
* Rest 2 minutes
* Max UB KB Swings (53#/35#)

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