WOD - October 26, 2012 - Friday

Workout of the Day

Barbell Work:

1) 5x1 2 Muscle snatch, 2 Power snatch AHAP -- rest 60s

2) 5x3 Snatch with 3 second pause just below knees AHAP -- rest 60s

3) 5x1 3-position OH squat (quarter, parallel, full) AHAP -- rest 60s

Strength:

1) 3 rounds of 10 Hang power cleans, 10 front rack step-ups (20") AHAP UNBROKEN -- rest 60s

Rest EXACTLY 30s after 3rd round, then

2) 2x50 UB double-unders -- rest 45s

3) 3x20 Steps OH barbell walking lunge w/ clean grip AHAP -- rest 45s

4) 3x10 Good mornings with weight from part 1 -- rest 45s

Additional: 

AMRAP 5 minutes of:

* Turkish get-ups (70#/53# -- alternating arms)

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