Monday 140310

Warmup:

10 min hams and shoulders

Tabata airdyne building up speed

Weightlifting:

(Start at mid thigh)

Block snatch pull + snatch: 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Block clean pull + clean: 70% x 2(1+1) x 2, 75% x 2(1+1) x 2

Clean deadlift to mid-thigh + clean pull: 80% x 3+1 x 4

Pause back squat: 65% x 4 x 5

WOD:

50 HSPU

25 GHD situps

50 Burpeees

25 GHD situps

50 pushups

25 GHD situps

For Time

Rest 10min

WOD :

EMOM x 18

Min 1: 5-10 unbroken CTB pullups 

Min 2 : 2-5 muscleups

Min 3: Row sprint 250m/200m 

Finish with 20min stretching shoulders and upper back

AOD