Thursday, May 14

Warm-up

Row 400 meters

10 GHD back extensions

10 GHD hip extensions

10 Russian KB swings

10 America KB swings

10 squat cleans with med ball

10 Push jerks with med ball

10 Split jerks with PVC http://www.youtube.com/watch?v=2av_qXinO78

Oly Lift Technique and Wendler

1x power clean + 1x push jerk + 1x split jerk – 5 sets x 1+1+1 reps x every 90 seconds. Work up to a max for the day.

 

Deadlift – 70%x3, 80%x3, 90%x3 + reps.

 

WOD

For time:

Row 1,000 meters

50 Kettlebell swings

30 Toes to bar

 

L1- choose weight, modified T2B

L2- 1.5 pood/1 pood

L3- 2 pood/1.5 pood

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