Friday 140131

Warmup:

Roller for 5 min

Sled push and pulls + walks and backwards for 5 min

3 x 

1 min airdyne

1 min plank

Oly:

Power Clean + Clean: 80% x (1+1) x 4 (% of power clean)  

Snatch Balance: 75% x 3 x 2, 80% x 3 x 2  

Push Press: 85% x 4 x 5  

Muscle Snatch: 65%x5, 70%x4, 75%x3 (100% of muscle snatch) 

WOD:  

18 min amrap

4 hspu

8 DB cleans 40/20

12 box jumps 24/20

Finish IN ORDER:

5 min Lsit

5 min handstand walking

10min row 

AOD