WOD 111214

Warm up for 15 minutes, as follows:

-Run 400 meters
-Range of motion
-10 Squat-Hip-Forward Bend
-20 Squats
-20X Good Mornings with dowel
-20X Clean with dowel
-10X Clean with barbell
-08X Clean with 50% of 1RM

Then:

Max Effort
Clean 60% of 1RMx3

Squat Clean 3-3-3-3-3 or more , 15 minute limit @ 75% of 1RM

Timed Effort

"Grace"

30 Clean and Jerk for time 135/95

Do this in either order, for large groups experienced athletes do part A first, and vice versa.

Rest precisely 10 minutes between efforts.

CrossFit Games Open 2012 Athletes:
10 muscle-ups not for time, or work on muscle-ups for 30 minutes.

Post load in part A and burpees in part B to comments.