Roller/ bands until loose
Plyos for 5 min:
High knees, skips A,B, grapevines, broad jumps, lateral box jumps high and low
Oly:
Clean and Jerk: 75% x 1 x 2, 80% x 1 x 3
Snatch deadlift: 110% x 4 x 5
Front squat: 87% x 3 x 5
WOD:
Run 400
Row 400
4 rounds
Rest 10 min
Then:
1 wallballs
1 burpee pull-ups
2 wallballs
2 burpee pull-ups
3 wallballs
3 burpee pull-ups
4,5,6,7
Continue until the 7 min cap
(For total reps)
Finish:
Hyper x light x a lot
3 x 25 ghd sit-ups
AOD
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