Week 8, Day 50 May 23

*Refer to 04.11.11 & 05.02.11

SWOD:
Power Clean "On The Minute"
Warm-up thoroughly, refer to previous mobility wod. Use three position drills + muscle clean.

Perform 2 Power Cleans + 3 Weighted Pull Ups AHAP on the minute for 15 minutes. Use 75-80% of 1-RM
-- alternate version --
Perform 1 Power Clean + 5 Burpees every two minutes. Start with 80-85% of 1-RM, add 5lbs each round until you can no longer continue adding weight to the bar. Each miss of a PC = 5 extra burpees.

DWOD:
2 rounds of
Sprint x 50-yds + Sprint x 100-yds + Sprint x 200-yds + Sprint x 100-yds + Sprint x 50-yds.
Rest:Work 2:1