08 July 09
Wednesday
Warm-up
3 Times
Olympic Lifting PVC Pipe drill

WOD
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps


For Time:
400 meter run
21 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
21 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
18 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
18 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
15 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
15 x Burpess with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
12 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
12 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
9 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
9 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

Finish with 10 minutes of stretching.