Thursday 140227

Warm up:
10min Ball and roller to shoulders/thoracic/traps
3 x 10 each I,Y,T

Weightlifting:
Push press + jerk: (of jerk) 60% x 3+1 x 2, 65% x 3+1 x 2

Hang power snatch (start below knee): 50% (of snatch) x 3 x 3

Muscle snatch: (35% of snatch) x 3 x 3

Concentric back squat (start at parallel): 50% x 2 x 2, 55% x 2 x 2, 60% x 2 x 2

WOD:

For time:

155 pound Snatch, 9 reps

Row 2,000 meters

155 pound Snatch, 15 reps

Row 1,000 meters

155 pound Snatch, 21 reps

Row 500 meters

For time

Or do/test 14.1

AODay1

Tomorrow is off of weightlifting but keep in mind that we will still be doing metcons. Decide when you plan to do the open wod and manage your metcon days accordingly.