Tuesday 140225

Warm up:
Bands to shoulders for 5 min
Sled Upper: push and pull 5 x 40m (2 plates)
Sled Lower: run forward and backwards 5 x 40m (3 plates)


Weightlifting:

Jerk: 60% x 2, 65% x 2, 70% x 2, 75% x 2, 80% x 2 ( do not rack between reps)

Hang power clean (go below knee): 50% (of clean) x 3 x 4 sets

Snatch push press + Overhead squat ( 2 sec pause):  65% (of snatch) x 3+2 x 3 sets

Todays focus is speed and stability. I notice that a lot of you athletes are rushing through this with bad technique. Take the time to mentally focus and critique your buddies if they suck. 

WOD:

3  x 1500m row

Rest 1:1

For times

Finish:

Accumulate as much distance in 10 min of handstand walking. 

AOD