Thursday 140213

Warm up:

5 min Sled walks - push and pulls 

5 min Roller and bands

Oly:

Block Snatch (start at mid-thigh): 70%x3x4  

Jerk: 80% x 2 x 2, 85% x 2 x 2  

Clean Pull:100% x 3 x 5  

Back Squat: 85% x 4 x 5   

WOD:

24-18-12-6-12-18-24

Power snatch 95/65

Front rack lunge (total reps)

Push-up 

Finish:

3 x 20 ghd sit-up and back ext. w weight.