December 6, 2013

Warmup:

Bands to shoulders and hips

Row 300m

3 x 

5 strict hspu

10 pistols 

15 kbs

Row 300m

Oly:

Power clean + 2 cleans: 65% x 2 sets,  70% x 3 sets  Snatch balance: 60% x 2 x 2, 65% x 2 x 2, 70% x 2 x 2  Push press: 75% x 5 x 5   

Core:

Planks 5 x max hold with 90/45

Hypers x heavy x 3 x 10

AOD