WOD for 9/3/2012:

Assistance:
a) DB Split Squats: 6-8 each leg
b) Glute-ham raises: Sub-max
3 rounds

Strength:
1 hang clean + 2 front squats + 1 overhead press
7 sets (light and fast)

Conditioning:
5-10-15-20-15-10-5 reps of:
Pull-ups
Front Squats @75/45#
Push Press
for time.