December 28, 2013

Warmup: 

Band to hip and shoulders. 

1 k row

Oly:

Snatch: 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1  

Clean & jerk: 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1  

WOD:

12 min amrap:

3 power clean 135/85

3 front squat

3 push press 

6 pistols

9 hspu

Rest 3 min

8 min amrap:

10 wallballs

10 HR push-up

Rest 2 min

6 min cap:

Run 800m

45 KBS 70/53

Max rep pull-ups 

Done.

Finish:

Stretch hips and lower back

AOD