Saturday 140329

Warmup:

10 min hips/shoulders

5 min row

3 min airdyne

run 400m

Weightlifting:

Snatch: 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1

Clean and Jerk: 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1

WOD:

Airdyne max distance  in 5 min

rest 5min

7 min to find a 1RM Front squat

rest 5min

3 x max reps Ring Dips (rest exactly1min between sets)

AOD