WOD - November 3, 2012 - Saturday

WORKOUT OF THE DAY

BARBELL WORK:
1) 20 mins to establish a 1RM Snatch
2) 5x3 C&J @ 65%, focus on speed and high elbows/tight chest on jerk -- rest 60s

STRENGTH:
Front Squat; 1x5 @ 77.5%, 2x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 1x2 @ 90% -- rest 2:00

WORK CAPACITY:
12-9-6-3 reps for time of:
* Muscle-ups
* Hang power cleans (225#/135#)

ADDITIONAL:
3x800m run -- rest 2:00

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