CrossFit Huntsman Workout of the Day 10/2/2014

Warm Up: 3x3 quad stretch (20 sec hold)  

3x5 jump squats          

3 part clean 1 sec pause @ floor,knees,pockets (perform clean each time)   

Olympic Lifting: 

15mins work up to heavy single clean 

10mins @90% complete 7 rounds                        

1 clean deadlift              

1 power clean             

1 front squat 

Squats:             
     

Front Squat                

15 minutes, work up to heavy 5                 

10 minutes, 3's @90% with a 3s pause