7/8/16

AM
350m Ski Erg @ 2:14-2:15pace
rest 1 minute x 6 sets

1:34(2:14/500m pace)

1:33 (2:13/500m)

1:33 (2:14/500m)

1:37 (2:18/500m)

1:34 (2:14/500m)

1:32 (2:12/500m)

+
A1. Ring Kip Swings x 10 reps rest 1:30minute
A2. Feet Elevated Ring Rows @ 10X1 tempo x 10 reps rest 1:30minute x 5 sets: done.

PM
A. Snatch Balance - 10 x 1 @ 80-85% - EMOM (pause 1-2 seconds catch each rep)

(110#)

B. Overhead Squat @ 3311 tempo 5 x 2 reps rest 2 minutes (130# or higher)

130#, 140, 145, 150x2 sets
C. Skin the Cats x 15 SLOW reps (repeat from last week. Done.