Monday 140317

Warmup:

Shoulders/Hip/Hams for 10min

Tabata airdyne building up speed

Weightlifting:

(start bar at mid thigh)

Block snatch pull + snatch: 75% x 1+1 x 2, 80% x 1+1 x 2

Block clean pull + clean: 75% x 1+1 x 2, 80% x 1+1 x 2

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Clean pull: 90% x 3 x 4

Pause back squat: 70% x 3 x 6 ( hold for 3 sec)

Assistance:

1mile sled using 3 plates

AOD