August 14th, 2014

AM
5 rounds @ easy pace:
30 AirDyne calories
50m moderate reverse sled drag
2:00 handstand hold practice
500m row

PM
A. Hang power snatch, 7 x 1 tough; begin a set every :60: 125#, 125#, 135# x4
B. Clean-grip deadlift, 12 x 1 @ 235, begin a set every :30
C1. Close-grip bench press, 2-2-2, 20X1; :60 rest 135, 135, 145
C2. Pendlay row, 3 x 3-4, 20X0; 2:00 rest 125×4 each set: 125×4 all 3 sets

+
5 sets for even times:
10 row calories
4 handstand push-ups, 2-4″ deficit
7 strict pull-ups
40 double-unders
2:00 rest

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