Thursday 140327

Warmup:

10 min shoulders/ hips and lower back/hams

3 x 10 pullups/pushups/squats/lunges/dips/situps strict for specific movements

increase speed through the reps during second and last sets

Weightlifting:

Power Snatch: 80% x 1 x 6

Power Clean & Jerk: 80% x 1 x 6

WOD:

1mile TT

rest 5min

7 min to find a 1RM Deadlift

rest 5min

3 x max rep Pull-ups ( rest exactly 1 min between sets)

WOD:

5 min AMRAP:

20 double unders

10 pushups

5 KBS 53/35

AOD