Warm up:
Airdyne and bands for 15min
Oly:
1 Power clean & 2 clean - 65% x 2 sets; 70% x 3 sets
Snatch balance - 65% x 3 x 3; 70% x 3 x 2
Main:
5 RM Push press
then 80% x 30 sec x 2
Assistance:
KB press unbroken: 3 x 20
Strict Muscle ups 3 x 3
WOD:
3 rounds:
300 m sprint
10 box jumps 30inch
10 two for one wall balls
For time
Make sure you stretch out a lot today! If you need to do more, hit something focused on intervals and BW.
AODomsaintcool
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