Squat & Deadlift-running - W5 - D1

2012.07.03. Tuesday
WOD - 1  10:00 AM
Skill: Snatch Balance - heavy

Strength: Back squat, work with 1RM x 80%, 120kg
3 sets of theese series: 4reps 20"rest, 3reps 20"rest, 2reps 4min reps (27reps with 120kg)

EMOTM 10' Power clean
4x 70kg for 2 min
3x 75kg for 6min
2x 80kg for 2min

Romanian DL: 12x60kg, 10x70kg, 8x80kg

WOD - 2  6:00PM
Part1:
3 rounds for time:
400m run
15 BW Deadlift  90kg        9'03"

Part2:
Burpee/KB am.swing 24kg/DU
9/1/30
8/2/30
.....
....
2/8/30
1/9/30                               17'30"