Hammer Time


Wednesday’s WOD:

   Without setting the weight down between movements, execute:
        1 Power Clean (70% max)
        1 Hang Power Clean
        1 Front Squat
        Rest 3 minutes, then repeat.  You’ll do the repetition 3 total times
+
3 rounds for  time:
  Standing Long Jumps to cover 70′ (remember how many it took you)
Dumbell Burpee Power Clean Pushjerks (do the same number as jumps it took you to          cover 70′)
POST LOADS FOR PC/HPC/FS.  POST # OF LONG JUMP AND LOAD FOR 2nd PART
Dumbell Burpee Power Clean Pushjerk = From the standing position, with a dumbbell in each hand, squat to place the dumbells on the floor.  Kick feet out to the plank position.  Execute a pushup.  Return feet to squat position.  Execute a Power Clean from the floor.  Pushjerk the dumbells, repeat.  Loading =appx 45% body weight total (men), (30% women)
Checkout this great summary of nutrition from Robb Wolf:
LIVE STRONG!!!

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