10min shoulders, hips and hams
5 min airdyne
5 min row
1mile run
Weightlifting:
Push press + jerk: 65% of best jerk x 2+1 x 2, 70% x 2+1 x 2
Hang power snatch (start bar below knee): 60% of Snatch x 3 x 3 - focus on landing!!!
Concentric back squat: 60% x 3 x 6 - speed!
No Wod today. Recovery as needed. Work any progressions as needed.
AOD
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