Tuesday 140318

Warmup:

10 min shoulders/traps/pecs

5 min airdyne

Weightlifting:

Jerk: 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2

Hang power clean (start bar below knee): 65% of clean x 3, 70% x 3 x 2

Heaving snatch balance: 65% of snatch x 3, 70% x 3 x 2

WOD:

3 rounds

5 muscle-ups ( try to do them as strict as possible)

10 Strict handstand push-ups

15 One legged squats, each leg alternating

WOD:

1mile run

50 wall balls 30/20

30 ring dips

For time

AOD