6/6/16

AM
3 minutes Assault Bike @ 80-85% effort (notate watts)
rest/walk 1 minute x 4 sets

1. 40 cal, 318 avg watts 

2. 34, 260

3. 37, 280

4. 37, 281
+
A1. Beat Swings x 5 reps rest 1 minute
A2. Butterfly Pull-Up x 3-5 UB reps rest 1 minute x 5 sets

:done, (all butterflys UB sets of 5)

PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 10 seconds/rest 2 minutes *keep light with fast turnover*: 75#, 80, 85x3
B. Snatch 1st Pull 5 x 2 @ 100% of Snatch 1RM rest 2 minutes (pull to knee make sure hamstring are engaged): 130#, done
C. Seated Single Arm L-Press 3 x -12/arm rest 1 minute bt arms (start light and build): 20#, 25, 30
D. Hollow Hold x :30 Seconds rest 1:30 x 4 sets: done