Wednesday 140716

Warmup: 

Gymnastics skills - 5 min

Airdyne - 5 min

Hips and Quads - 5 min

A:

Clean and Jerk: 80% x 1, 85% x 1 x 3 sets 

B:

Clean Pull: 90% x 3 x 3 sets 

C:

Front Squat: 90% x 2 x 4 sets

D:

NFT:

100 GHD sit-ups and back extensions broken up however

AOD