WOD - August 1, 2012 - Wednesday

Workout of the Day

Barbell Work: Snatch grip deadlift 5x5 AHAP (focus on speed to hip and "Superman pull" position), power clean 5x3 @ 80% -- rest 75s between all sets

Strength: Front squat, 4x2 @ 90%, 1x1 @ 100%, 1x1 @ 105%, rest 2 minutes between sets

Work Capacity: 5 rounds of:
* AMRAP 3 of 400m run, max one-arm KB snatches (53#/35# -- alternating arms) in remaining time
* Rest 2 minutes between rounds

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