Warm up:
4 x 100 m run and 30 double unders
3 x 100 m prowler push
Oly:
Ball/band/roller bet. sets
Power snatch - 70% x 3 x 5
Jerk - 73% x 3 x 4
Main:
Concentric GM vs. light chains: 10,5,3 then in up to 5 sets find a heavy single
Then 80%
Then 80% no chains
Clean pull - 88% x 3 x 3
Assistance:
3 x 15 heavy hypers
Ab work on board ( 11/2/13)
Wod:
3 Back squat @ 70%
Run 200m
6 CTB
9 box jumps 24/20
For time
1:1
Repeat 5 x
AOD
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