10 min shoulders and hips
3 min airdune
3min row
800m run
Weightlifting:
(start with the bar right below the knees)
Block snatch pull + snatch:75% x 2(1+1) x 2, 80% x 2(1+1) x 2
Block clean pull + clean: 75% x 2(1+1) x 2, 80% x 2(1+1) x 2
Snatch deadlift + snatch pull: 80% of snatch x 3+1 x 3
Front squat - 70% x 2, 75% x 2 x 4
WOD:
Seven rounds:
15 GHD Sit-ups
15 Back extensions
10 Thrusters 135/95
10 Power Clean + Jerk
Recovery:
30min stretching to feel ready to test 14.3 tomorrow
AOD
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