January 11, 2014

Warm up:

Shoulders and hips with band and balls

Row 1 k

Oly:

Snatch: 70% x 2, 75% x 2, 80% x 1, 85% x 1  

Clean & Jerk: 70% x 2, 75% x 2, 80% x 1, 85% x 1  

Back Squat: 65% x 5, 70% x 5, 75% x 5, 80% x 2 x 2 sets   

Finish:

4 x 15 hypers

Stretch hams and hips and shoulders for 20 min

AOD