Friday 140214

Warmup:

3 x 20 hypers

Hip and hams with bands bet. Sets

Oly:

Block Cleans (start at mid-thigh): 75% x 2 x 4  

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

Push Press: 85% x 4 x 5  

Muscle Snatch: 70% x 5, 75% x 4, 80% x 3 

WOD:

Run 400

20 front squats 115/85

20 ghd sit-ups

5 bar muscle up

Row 800 m

20 push press 

20 ghd sit-ups

5 bar muscle ups 

Run 400 m

20 thrusters

20 ghd sit-ups

5 bar muscleups

Rest 5 min

Finish:

Alternating Tabata airdyne / burpees  total of 8 min.

10 min splits practice/ holds. 

AOD 

Tomorrow is off or makeup.