7 Sep 16

Session 1

A. E2M8M

3 Power Snatch + 3 OHS + 5 sec pause on last rep @70-75%%

E2M8M

2 Power Snatch + 2 OHS + 5 sec pause on last rep @75-80%

B. E2M10M

4 Snatch pulls and take 3 seconds to lower the weight each time

C. Front Squat

4 x 6 @70% tempo 31x1

D. 4 sets

Romanian Deadlift x 8 @31x1

Bulgarian Split Squat x 8 ea @30X1

rest as needed

Session 2

A. 10 Sets

Row 250 - rest 45 sec

B. 15-12-9

Power Clean 115/75

Burpee

rest 10 min x 2

C. 1 mile run @80-85%