August 28th, 2014

AM
A. Hang power snatch from pause below the knees, 8 x 1 moderate; begin a set every :60 125#
B. Clean-grip deadlift, 15 x 1 @ 245, begin a set every :30
C1. Close-grip bench press, build to a max in 4 work sets; :60 res- shut down because of wrist
C2. Pendlay row, 4 x 3-4, 20X0; 2:00 rest: 115 (4), 125 (3)x4
+
4 sets for even times:
250m row
6 strict handstand push-ups
12 pull-ups
9 burpee box jumps, 20
2:30 rest

Splits
3:52
3:35
3:26
2:38

PM- shut down for wrist recovery
10:00 AirDyne @ Z1
+
3 sets:
4 burpees, as fast as possible
:15 AirDyne @ max effort
3:00 rest
+
AMRAP in 5:00:
2 unbroken weighted strict pull-ups, 15 on belt or weight vest

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