01 July 09
Wednesday
Warm-up
3 rounds
15 Double Unders
15 Box Jumps

WOD
Power Clean (All the percentages should be based upon 90% of your max.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

Rest 3 minutes

Complete as many rounds as possible in 20 minutes
5 x Thrusters
7 x Power Snatch
10 x Hang Power Cleans
Weight = 95lbs men/65lbs women

Finish with 10 minutes of stretching.