Thursday- February 20, 2014

warm up

450m run

then…

20 burpees

"Isabel"

(75lbs / 45lbs)

WOD

AMRAP 5

Squat clean (165lb / 110lbs)

Jerk (165lb / 110lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic warm up

1.  Military press alternating in front of head and behind: 10 reps (5 in front, 5 behind)

2.  Back squat: 5 reps

3.  Good morning: 5 reps

4.  Front squat: 5 reps

5.  Stiff-legged deadlift: 5 reps

6.  Snatch high pull to chest from thighs, knees and shins: 6 reps (2 from each position)

7.  Muscle snatch: 5 reps

8.  Overhead squat: 5 reps

Olympic

5X2

 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch)