6/24/16

AM
250m Ski Erg @ 2:15-2:18pace
rest 1 minute x 8 sets

1:07 2:14/2:15pace every round
+
A1. Ring Kip Swings x 8-10 reps rest 1 minute

10,10,10,10,8
A2. Feet Elevated Ring Rows @ 20X1 tempo x 8-10 reps rest 1 minute x 5 sets 10, 10, (5,5), (5,3,2), (8,2)

PM
A. Snatch Balance - 5 x 2 @ 80% rest 2 minutes (pause 1-2 seconds catch each rep): 100#

B. Overhead Squat @ 3311 tempo 5 x 3 reps rest 2 minutes (115# or higher): 115#, 120, 130, 140(failed 3rd), 140

C. Back bridge walk