WOD 10/1/15

BBG

1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a near maximal complex, rest as needed

2) 5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed

Benchmark

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups