Warmup:
3 x
Barbell complex for 2 min
Row 2min
Hips/Shoulders/Ham stretch
Weightlifting:
(Start bar right below knee)
Block snatch pull + snatch:75% x 2(1+1) x 5
Block clean pull + clean: 75% x 2(1+1) x 5
Snatch deadlift to knee + snatch pull: 80% x 3+1 x 3
Front squat - 65% x 3, 70% x 3, 75% x 3
No WOD but Stretch for 30-45min - RECOVER
Decrease or Increase percentage as needed today. I'd like y'all to do the WOD tomorrow.
AOD
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