WOD - July 7, 2012 - Saturday

Workout of the Day

Warm-up: With empty barbell 3 rounds of:
* 6x Clean pulls
* 6x Hang power cleans
* 6x Push jerks
* 6x Back squats
* 15x Box jumps between rounds (24"/20")

Barbell Work: 6x2 Power clean off high blocks @ 70% followed by sinking into full squat position after catch is established (rest 90s btwn each set); then 5x4 clean pulls AHAP

Strength: Hi-bar back squat, 5@70%, 5@75%, 5@80%, 3@85%, 3@85%, 3@85%

Work Capacity: For time:
* 800m run
Then 21-15-9 reps of
Burpees
KB Swings (53#/35#)
* Then 800m run to finish

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