Thursday 140123

Warmup:

3 x 15 I,Y,T 

1k row

3 x 10 hip ext.

Bands to hips and hams

Oly:

3-Position Clean: 70% x 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets

Power Jerk + Jerk: 70% x (2+1) x 2, 75% x (2+1) x 2, 80% x (2+1) x 2  ( 100% of best Power Jerk)

Clean Deadlift: 105% x 5 x 5  ( 100% of Best Clean)

Front Squat: 75% x 5 reps, 80%x3x2 sets, 85%x3x2  sets

WOD:

20 min amrap

7 Dead lift 185/135

7 Ring dips

7 Wallballs 20/14

7 Box jumps 30/24

AOD