Todays Workout 24.06.14 - Power Cleans, Front Squats

Strength

Power Clean (Touch n' Go) - 5RM

Paused Front Squat (3 sec. count at bottom) - 3RM, 5 @ 90% 5 @ 80%

Metcon 1

EMOM for 15 mins

Min 1: 6 Front Squats + 4 Muscle-ups

Min 2: 5 Power Cleans + 5 Burpee Box Jumps

Min 3: 4 Thrusters + 6 Toes-to-Bar

Metcon 2

5 Rounds
3 Strict Press (115)
5 Strict Pull-ups
7 Push Press (115)
9 Pull-ups

WOD

4 Rounds For Time

50 Squats

40 Back Extensions

30 Push-ups