Monday 140331

Warmup:

Weightlifting:

Snatch85% x 1 x 3

Clean and Jerk: 85% x 1 x 3

Clean Pulls: 90% x 2 x 3

Back Squat: 60% x 2, 65%x 2, 70% x 2, 75% x 2, 80% x 2

WOD:

In front of a clock set for nine minutes:

2 minutes of Burpees

2 minutes of GHD Sit-ups

2 minutes of HSPU

1 minute of Burpees

1 minute of GHD Sit-ups

1 minute of HSPU

Finish:

10 x heavy sled walks 20 m and backwards 20 m ( total 40m)

3 x 20 Hypers heavy

3 x 20 back ext. and situps

AOD