Warm up:
Light hypers 3x 30
Roller for 5-10min
Oly:
Hit 50%, 60% x 1 to build up for the following
Snatch - 70% x 3, 75% x 2, 80% x 1, 85% x 1
Clean & jerk - 70% x 3, 75% x 2, 80% x 1, 85% x 1
Assistance:
Stiff leg DL - 50% of best back squat x 6 x 4 sets
Wod:
3 rounds for time:
15 pull-ups
15 thrusters 95#/65#
Finish with 15min cardio and 10min on the roller
AOD
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