WOD 9.19.14

Oly/Strength superset the following
4×3 push jerk (should be 20 – 30lb more than your push press on Wednesday).
4×4 tempo deadlifts: # explode on the pull # take 4 sec negative to reach ground# work to a heavy load

Metcon
3 MIN
MAX power snatches 115/75

Rest 2 min

7 min AMRAP
40 DU
15 t2b
10 overhead squats 115/75

Rest 2 min

3 min
MAX power cleans 115/75

NOTES:

didnt make it to the gym

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