November 1, 2013

Warmup:

Bands and hips

3x 400m row

Oly:

2-position snatch - 75% x 2 sets, 80% x 2 sets      

Snatch pull - 95% x 5 x 5      

Snatch push press - 80% x 5 x 5       

Back squat - 80% x 3 x 2, 85% x 3 x 2

Assistance:

4x15 heavy hypers

3x 1min plank / within the next min complete 10GHR ( no rest)

WOD:

40m sled sprint 

5 - 34 inch box jump

10 - ghd sit-ups 

Rest 1 min

Complete 5 x

AOD