Daily WOD 9/8/2012

A. Max Snatch

Take your time to develop a max Snatch for the day.  Do not go into todays session with any numbers in your head. Have fun, if you're feeling good , keep going. If not, hang around some lower numbers and just hit fast, smooth lifts, around 80-85% for 5 sets of 1.

B. Pendlay row 5x5 - rest 60s between sets

C.

Run 100m, 30 burpee box jumps
Run 400m, 20 burpees box jumps
Run 800m, 10 burpees box jumps
Run 400m, 20 burpees, box jumps
Run 100m, 30 burpees box jumps

1:1 work to rest ratio

Edit*

If you can, please send me the following,

1, 3, 5 rep maxes for

Back Squat
Front Squat
Deadlift
Press/Push Press/ Jerk
Clean and Jerk, Clean, Power Clean, Hang Power Clean
Snatch, Power Snatch, Hang Power Snatch
Overhead Squat
Bench Press

1 mile best (as of the last year)
2k row
500m row

Max DU