WOD - October 19, 2012 - Friday

Workout of the Day

Barbell Work:
1) 7x1 Muscle snatch, power snatch heavy but fast -- rest 60s
2) 5x3 Halting snatch-grip deadlift AHAP -- rest 60s
3) 5x1 Snatch balance + 1 OH squat AHAP -- rest 60s

Strength:
1) 3 rounds 10 Hang power cleans + 10 Front rack step-ups (20") unbroken AHAP -- rest 60s
* Rest exactly 30s after 3rd round
2) 3x20 Box jumps (30"/24") -- rest 45s
* Rest exactly 30s after 3rd round
3) 3x20 steps OH walking lunge (2x 53#/35# KB's) -- rest 45s
* Rest exactly 30s after 3rd round
4) 3x10 Good mornings with weight from part 1 -- rest 45s

Additional:
5x ME L-sit hold; rest 1:1

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