140130

Warmup:

1 k row

3 x 

10 pistols w bar over head 

10 chin ups 

Bands and roller to hips/ quads/ hams

Oly:

Power Snatch + Snatch: 80% x (1+1) x 4 (% of power snatch) 

Jerk:  80% x 3 x 3, 85% x 2 x 2  

Clean Pull: 100% x 4 x 5  

Back Squat: 85% x 4 x 3 

WOD:

21-15-9

Back squat 135/95

Run 400m

For time

Rest 5 min

15-12-9

Deadlift 155/105

Row 400m

For time 

Rest 3 min

Death by clean and jerk - 185/125 ( can be power)

AOD