WOD - December 20, 2012 - Thursday

Workout of the Day

Barbell Work:
1) 5x2 Power clean AHAP -- rest 60s
2) 5x1 2 Front squat + 1 Jerk AHAP -- rest 60s
3) 5x5 Behind-the-neck push press (snatch grip), heavier than last week -- rest 60s

Strength:
High bar back squat: 1x5 @ 80%, 1x3 @ 85%, 2x3 @ 87.5%, 2x2 @ 90% -- rest 2:00

Work Capacity:
30-20-10 reps for time of:
Pistols (alternating legs)
Burpees
Hang power cleans (95#/65#)

Additional:
3x10 RDL, heavy
3x15 Strict T2B

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