August 9th, 2014

AM
8 sets:
500m row @ 1:57/500m – call the session if you can’t hold sub-1:58.0
2:00 rest (5:00 rest after set 4)

PM
A. Power snatch, 10 x 1 @ 88% of 1RM; begin a set every :30 135#
B. Muscle-ups, 9 x 2 unbroken; :60-2:00 rest between, ensure perfect reps
Notes: felt great! Getting more efficient and confident in stringing these together!
+
8:00 @ 80% of [9 toes-to-bar + 9 ring dips + 25 double-unders]: 3-4 rounds?
Note: Ring dips kill me.
8:00 @ 90% of [10 kettlebell swings @ 53 + 10 burpees + 200m run]: 5 rounds?
+
10:00 walk cool-down

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