Friday 140117

Warmup:

3x1 min row picking up pace each set

10 min bands and balls to hips and shoulders 

Oly:

Power Clean + Clean: 75% x (1+1) x 4 (100% of power clean)  

Snatch Balance:70% x 2 x 2, 75% x 2 x 2, 80% x 2  

Push Press: 80% x 5 x 5  

Muscle Snatch: 65% x 5, 70% x 4, 75% x 3 

WOD:

Airdyne for :20 sec for max cals

Then

10 Kettlebell swings 53#/35#

10 strict chin ups

Rest 1min

Repeat 5x

AODatass