WOD: Tuesday 4/08/2015

Check out my new POWERful Vacuum CLEANer....

then:

2 Rounds - 3 Times....

Update...
Work up to a heavy single Power Clean in 20 mins

then:

In 3 Mins Complete 2 rnds of:
10 Deadlifts (60kg/90kg)
10 Wallballs (6kg/10kg)
10 Box Jumps (20"/24")
3 Sets total (9 mins)

Post weights and rounds/reps/times completed to comments.

Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds

Barbell
1) 3 Hang Snatch (Full): 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Snatch Balance: 6 x 3 - heaviest possible
b) Snatch First Pulls - 5sec pause at knee: 6 x 3 - heaviest possible