WOD - October 16, 2012 - Tuesday

Workout of the Day

Barbell Work:
1) 5x3 Chinese-style clean pull, heavy but fast -- rest 60s
VIDEO: Chinese-style clean pull
2) 10x1 Power clean, hang squat clean, split jerk AHAP -- rest 60s

Strength: 5x3 High bar back squat @ 70% with 23x1 tempo (2 count lower, 3 count pause at bottom, explode up, 1 count rest at top) -- rest 2:00

Work Capacity:
5 Rounds for total time of:
* Row 300m
* 7 Push jerks (185#/120#)
Rest 90s between rounds

Additional:
AMRAP 5 minutes of:
* Turkish get-ups (70#/53# -- alternating arms)

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