Thursday 8/11/2016

A.  Olympic Lifting

Clean n Jerk 

1@80% 

(1+1)x2)x6@68% 

Clean Deadlift + Above knee hi hang pull  

(1+3)x5@ heavy

Good morning + Snatch Balance + Soyts press 

(7+7+7)x5@ light

B.  Metcon

1 mile run

20 muscle ups

20 DB split snatch 70/55

20 DB OH lunge 70/55

10 muscle ups

10 DB split snatch

10 DB OH lunge

400m run

C.  Midline Work

3 rounds

20 GHDSU

10 Weighted sit-ups  (weight behind head)

D.  Mobility

45 minutes