Bands and roller to upper
Row 5 min
3 rounds
5 strict hspu
10 pistols
15 strict chin ups
Then row a 500m sprint
Oly:
Snatch: 75% x 2 x 2, 80% x 1 x 3
Block Snatch pull: 90% x 5 x 5
Snatch push press: 85% x 4 x 5
WOD:
3 rounds
50 air squats
7 muscle ups
10 hang power cleans 135
Rest 10 min
For time:
1 wallballs
1 burpee pull-up
2 wall ball
2 burpee pull-up
3,4,5...
Continue up to your 7min max ( results) of 11/20/13 WOD.
Finish with 15 min in the airdyne
AOD
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