WOD 4.23.13

Photo courtesy of allthingsgym.com

STRENGTH:

5x3 Clean First Pulls DEMO + 1 Hang (mid-thigh) Clean  DEMO + 1 Jerk-Heavy but perfect, rest 1:00
*There is a 3 second pause at the knees for each Clean First Pull. After the 3 second pause on the 3rd Clean First Pull, stand up completely and then slowly lower the bar to the hang position (mid-thigh) and perform 1 Hang Clean + 1 Jerk.


CONDITIONING:
From CrossFit Sine Pari

For time, in any order:

100 Squats
80 Sit-ups
60 Walking Lunges
40 Burpees
1 mile run

Post time and the order you chose to complete the movements in to comments.