Warm up:
Bands and balls
Scott's press/ barbell pass thru's/
Tabata airdyne( building up speed thru sets)
Oly:
Power clean + clean - 75% x 4 sets
Snatch balance - 70% x 3 x 2, 75% x 3 x 2, 80 x 3
Main:
1rm Push Press
then 85%,80%,75% max reps
Super set with...
3 x 12 wide grip chins
Rest 1 min
WOD:
Buy in with 1k row
Then
3 rounds
15 Pullup
12 box jump 24/20
9 DB hang clean
21 double unders
Assistance/Abs:
100m sled row and pushes med-heavy weight shirtless
15 ghd sit-ups
5 x NFT
AOD
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