January 10, 2014

Warmup up:

3 x row 300 m

3 x 15 back ext

3 x 4 over head pistols 

Bands to hips and shoulders 

Work thoracic ext.

Oly:

3-Position Snatch: 70% x 1 x 2, 75% x 1 x 2

Snatch Pull: 93% x 5 x 5  

Snatch Push Press: 75% x 5 x 5  

Good Morning: 30% x 5 x 3 sets (Using 100% of High Bar Back Squat)

WOD:

21-15-9-15-21

Thrusters 75/45

Knees to elbows

KBS 53/35

Box jump 

Finish 

10 min airdyne  for distance

AOD