31 Aug 16
Session 1
A. E2M8M
3 Power Snatch + 3 OHS + 5 sec pause on last rep @65-70%
E2M8M
2 Power Snatch + 2 OHS + 5 sec pause on last rep @70-75%
B. E2M10M
4 Snatch pulls and take 3 seconds to lower the weight each time
C. Front Squat
3 x 8 @65% tempo 31x1
D. 4 sets
Romanian Deadlift x 8 @31x1
Weighted box step up x 8 ea @20"
rest as needed
Session 2
A. 6 Sets
Row 500 - rest 2 min
B. 50/10, 40/10, 30/10, 20/10, 10/10
Double under/burpee
C. 1 mile run @80-85%