December 14, 2013

Warm up:

Bands and roller for 10 min

Plyos for 5 min

Oly:

Snatch: 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 70% x 1

Clean & jerk: 70% x 3, 75% x 2, 80% x 1 x 2, 75% x 1, 70% x 1 

WOD:

Airdyne or Erg:

3 min on 2 min rest

2 min on 1 min rest

1 min on :30 sec rest

2 min on 1 min rest

3 min

For distance

AOD