November 12, 2013

 Warmup:

3 x 

200 m - 1: 20, 2: 16, 3: 12 pistols

Roller/ bands and balls

Oly:

Hang clean:  70% x 3 x 4       

Snatch balance: 75% x 3 x 2, 80% x 3 x 2       

Main:

Push press 1 rep max with chains

Push press:  max reps x 3 sets 

First set 85% w/ chains, second 85% no chains, third set has 80% with chains

Wod: 

3 rounds of Barbara ( not 5)

Cardio and abs:

25 min cardio at <60%

Ab work

AOD