January 12, 2014

Warmup:

2 

x 800m run

25 ghd: back ext and situp 

5 min bands to hip and shoulders

Main:

Power snatch heavy single 

Assistance: 

EMOM x 10 x 2 power snatch 60% 

4 x 20 light hypers 

WOD:

3 minutes on 1 minute rest x 5 rounds

3 Power Cleans 155#/115# 

6 Box Jumps 

9 Ring Dips   

Finish:

15 min airdyne

AOD