Wednesday WOD 140108

Okay first of all you gotta see this video... grace in motion...

Warmup
mobility - open up hips and shoulders
400m run
2 rounds
  10 KBS
  10 pushups
  10 DB thrusters

Oly
1) 8:00 to work to a 3rm Power Snatch 
    (touch & go reps – stay within the allotted time)
2) 1XME T&G Power Snatches @ 85% of max from #1
     – rest as needed

Strength/Skill (optional today)
1a) 3X(2 Strict Press + 5 Push Press) – heaviest possible, rest 90 sec.
1b) 3X8 Good Mornings – very heavy, rest 90 sec.

Conditioning
"Diane"
21-15-9 of:
  Deadlifts 225/165#
  HSPU


Notes: you may substitute a "pike" position push-up with feet up on a 24" box for HSPU
see WODs for an Old Guy: Tuesday WOD 131231 for video