CrossFit Huntsman Workout of the Day 24/04/14

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 clean 10mins @90%             

complete 7 rounds                       

1 clean deadlift             

1 clean                       

1 front squat

Squats:                 

Front Squat               

15 minutes, work up to heavy 1.                    

10 minutes, 3's @60%