Thursday 140319

Warmup:
5 min sled pulls and pushes
3 min airdyne
Tabata row picking up speed
stretch between sets of below

Weightlifting:
We have some skill you should work on
(Use % of jerk)
Jerk balance: 55% x 3 x 4

Split push press behind neck: 60% x 3 x 4

-

Hang power snatch (start the bar right below knee and % of snatch): 70% x 2 x 3

Concentric back squat: 65% x 3 x 6

WOD:

1 minute of Air Squats

2 minutes of Double-unders

3 minutes of Push-ups

4 minutes of Back extensions

5 minutes of Pull-ups

Use this to test what you are able to do during specific times. 

Keep track of the reps. DO NOT RIP YOUR HANDS. DO NOT GET RHABDO. 

Finisher:

5-10 min muscle up work and handstand walking.

5 min total plank - rest as needed

AOD