Hips and shoulders with band for 10min
Tabata airdyne - picking up pace
Roller to lats and quads/IT
Oly:
3-Position Snatch: 70% x 1, 75% x 1, 80% x 1 x 3 Snatch Pull: 95% x 5 x 5
Snatch Push Press - 80% x 5 x 5
WOD 1:
5 rounds:
30 double unders
5 muscleup
10 Handstand push-up
15 KBS 70/53
For time
WOD 2:
3 rounds:
15 thrusters 115/75
500m row
For time
WOD 3:
1 round:
800m run
50 ghd sit-ups
25 power cleans 115/75
Split wods up in Am and Pm.
Have fun
AODie
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