December 12, 2013

Warmup:

Shoulders hips and hams

Sled walks and backwards for 5 min

Oly:

Muscle snatch: 60% x 5; 65% x 4; 70% x 3 x 2  sets

3-position clean: 65% x 2 sets; 70% x 3 sets  

Clean deadlift - 100% of clean x 7 x 4        

WOD:

9-8-7-6-5-4-3-2-1

Hang power clean 

Front squat

Push press 

115/85

Core and conditioning:

Tabata front lever hold

3 x 1 min weighted plank

50-40-30-20-10

Double unders

Sit-ups

AOD