''M.E. Hang Power Clean & The Land of Oz'' (02.06.2012)

Warm-up Drills (02.06.2012)
Row 2:00
2 Rounds of
5 x Deadlift (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
-Shoulder Specific Mobility
-Sumo Squats
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''M.E. Hang Power Clean'' (02.06.2012)
Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Hang Power Clean.

Hang Power Clean 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''The Land of Oz'' (02.06.2012)
Complete for time
50 x Double-unders
25 x DB Thrusters (50/35lbs)
40 x Double-unders
20 x DB Thrusters
30 x Double-unders
15 x DB Thrusters
20 x Double-unders
10 x DB Thrusters
10 x Double-unders
5 x DB Thrusters

Notes: Gasmasks and vests only if you can go 'unbroken'. 1 x Burpee every time the Dumbbells touch the floor. Begin paying the ferryman now, lest the crossing be that much swifter.

Burpee Challenge (Optional)
44 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.06.2012)
''Tempo 85%/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m, recover 1 minute, 95% for second 1500m

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