December 5, 2103

Warmup:

Bands to hips and hams 10min

5 rounds :

airdyne 1 min

5 Sotts press ( working up in weight but not a max)

Oly:

Power snatch + 2 snatch: 65% x 2 sets, 70% x 3 sets 

Jerk: 70% x 3 x 2 sets, 75% x 3 x 3 sets

Clean pull: 90% x 7 x 4 sets

WOD:

5 rounds for time

Run 400m

10 Front Squats

10 Power Cleans

135/95

Core:

tabata back ext. till 100

100 hypers 

AOD