Monday 140324

Warmup:
10 min hip and shoulders/pecs
IYT 3 x 20
Sled for 10min:  Upper - pulls and pushes and Lower - walks and backwards. increase weight every 20m


Weightlifting:
Snatch: 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1

Clean & Jerk: 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1

Clean Pull: 100% x 2 x 3

Front Squat: 85% x 1 x 3

WOD:

5 rounds:

20 Pullups

30 Pushups

40 Situps

50 Air squats

400m run

REST EXACTLY 3 MIN BETWEEN ROUNDS

AOD