Warm up:
Barbell complex/ foam roller/ bands to hips and lats
Oly:
1 Power snatch & 2 snatch - 70% x 1 x 2 sets; 75% x 1 x 3 sets
Jerk - 75% x 3 x 5
Main:
1RM GM (using SS bar) then 80% for max reps
Clean Pulls 75% x3 x 7
Assistance/ core:
GHR 3 x 5-10
Hypers 3 x 20 heavy
100 Standing Abs
Double up today and hit...
WOD:
DT
Rest 10min
5 min amrap:
3 muscle ups
5 burpees
Then
Immediately death by 10 meters starting at 10x10m
(Min 2 is 11x10m, min 3 12x10m....)
AODeathbyisfun
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