August 21st, 2014

AM
A. Hang power snatch, 7 x 2 moderate; begin a set every :90: 115#
B. Clean-grip deadlift, 12 x 1 @ 245, begin a set every :30
C1. Close-grip bench press, 2-2-1-1, 20X1; :60 rest: 135, 145, 150, 155
C2. Pendlay row, 4 x 3-4, 20X0; 2:00 rest: 124 (4) x4
+
3 sets for even times:
300m row
7 handstand push-ups, 2-4″ deficit
10 strict pull-ups
50 double-unders
3:00 rest
Splits:
4:08
3:51
3:42

PM
15:00 AirDyne @ Z1
+
3 sets:
:15 AirDyne @ max effort
2:45 rest
+
AMRAP in 5:00:
Rope climbs
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