Warm up:
Run/ Row for 10 min
Bands
Ghd sit-ups and back ext - 3x15
Oly:
1 Power clean & 2 cleans - 70% x1x 2 sets, 75% x1x 2 sets
Snatch balance - 65% x 3 x 3; 70% x2 x 2; 75% x 1 x 3
Main:
3 rm Push Press then 80% for reps
Assistance and core:
3 x max close grip weighted pushups (90#/45#)
3 x 5 weighted pullups
50 weighted sit-ups (heavy)
3 min handstand walk for distance
Wod:
3 rounds for time:
500 m row
3 rope climbs
AOD
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