23 Sep 2009
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
3 rounds
Dot Drill (5 patterns and 6 reps of each pattern, see link for pattern)
15 x Sumo Deadlift High Pull 95lbs men/65lbs women
15 x Box Jumps 24 inch