October 30, 2013

Warmup: 

Bands and balls and roller

Oly:

Muscle snatch - 65% x 5, 70% x 3 x 2, 75% x 3       

2-position clean - 77% x 2 x 2, 81% x 2 x 2       

Snatch deadlift - 105% x 5 x 4       

Front squat - 80% x 4 x 2, 85% x 4 x 2       

Wod:

45 clean and jerk 95/65 

for time

Finish w 1 mile sled drag using 2-3 plates