August 17th, 2014

AM
10 sets:
500m row @ 1:56-1:57/500m – call the session if you can’t hold sub-1:57.0
2300 rest (6:00 rest after set 5)

PM
A. Power snatch, 12 x 1 @ 88% of 1RM; begin a set every :30 135#, getting easy
B. Muscle-ups, 10 x 2 unbroken; :60-2:00 rest between, ensure perfect reps
Notes: no failed reps, waited 1 minute each set but last set- rested 2 min
+
8:00 @ 85% of [20 box step-up & step-downs @ 20 + 8 knees-to-elbows + 200m row]
4:00 rest
Notes: 2 + 20 step ups
8:00 @ 95% of [5 hang power cleans @ 115 + 8 bar-facing burpees + 40 double-unders]
4 or 5 rounds? Sorry don’t remember this one– but definitely died on the burpees
+
10:00 walk cool-down

08.17
30:00-60:00 Z1 walk, hike, swim, or bike

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