Thursday 140220

Warmup:

Airdyne 5 min

Row 5 min

Run 5min

Roller and bands 10 min

Main:

2-Position Clean: 78% x 1 x 2, 80% x1 x 2  (mid thigh, floor)

Power Jerk + Jerk: 78% x (1+1) x 2, 80% x (1+1) x 2  Clean Deadlift - 110% x 4 x 5  

Front Squat - 85% x 4 x 5   

WOD:

From Games 2010

For time (22 min. cap):
Run 1200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups

AOD