Thursday 140306

Warmup:
3min airdyne
3 x 15 GHD situps and back ext.
3 x sled walk 20m and backwards 20m using heavier weight

Weightlifting:

Push press + jerk: 65% x 3+1 x 4 ( use jerk %)

Hang power snatch (start below knee): 60% x 3 x 4 (use snatch %)

Concentric back squat (start at parallel ): 55% x 3 x 6

Do 14.2 and then 10min ( instead of 20min) of below. If you do not plan to do 14.2 then do below for 20min.

WOD:

Complete as much as possible in 20 minutes of: 

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Recover and stretch out your back and hams as we have pulled a lot this week.

AODeloadisforsissys