WOD: Thursday 12/02/2015

Alternate between:
Power Cleans - 5 x 3 @ 60-70% of 1 RM
Toes to Bar - 5 x 8
Focus on efficiency of movement

then:

3 Rounds for max reps of:
1 Min Rope Climbs
1 Min Power Cleans (40kg/60kg)
1 Min Toes to Bar
1 Min Row for Calories
1 Min Rest

Post weights and reps to comments.

Endurance - Workout of the week
Run 400m x 5
Rest 1:1
If times vary +/- 5 Secs from best time - at the end complete 50 burpees for time

Mobility
Hip & Quad Focus