Tuesday 140304

Warmup:

3 min airdyne

5 min hip and back stretch

3 x 15 I, Y, T

5 min handstand work

Weightlifting:

Jerk: 65% x 3, 70% x 3, 75% x 3, 80% x 2, 85% x 2

Hang power clean (start at knee using clean %): 60% x 3 x 2

Snatch push press + overhead squat: 75% x 3+2 x 2

WOD:

Five rounds for time of: 

Run 400 meters

50 pound Dumbbell Clean & Jerk, 21 reps

Finish:

20 min stretching on roller and bands

AOD