Workout of the Day Wednesday 06.08.14

Strength
1a. Hang Squat Clean
2-2-2-2-2
Use heaviest weight possible. Superset with:
1b. Weighted Ring Dips
6-6-6-6-6
Use heaviest weight possible. Rest as needed between sets.

WOD
For time complete:
400m Run
then
21-15-9 reps of:
Power Clean (50/35kg)
Burpee-to-Bumper Plate (20/15kg)
then
400m Run