9/7/16

AM
Rower
3 minutes @ 2:00/500m pace
rest 1 minute x 3 sets.  Done.
+
EMOM x 10
4-5 Butterfly Pull-Ups (make these perfect)

Done (5 reps) 

PM
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*

85#(65%)

B. Back Squat - 5 reps every 2:30mintue x 10 minutes (4 sets) 70-75%

 215#

C1. DBL KB Waiters Carry x 150' rest 1 minute (26#, 35#x2)
C2. Strict Toes to Bar x 10 reps rest 1 minute

 x 3 sets

Done.