September 6th, 2014

AM
10:00 dynamic run prep/warm-up – glute/hip/calf prep + butt kicks, high knees, carioca, etc.
+
8 sets:
150m run @ 90% aerobic – not a sprint, all sets should be even times
:30 rest
+
10:00 walk cool-down

PM
A. Power snatch, 10 x 2 touch-and-go @ 75-80% of 1RM; begin a set every :40
+
8:00 @ 80% of [200m row + 2/side moderate Turkish get-ups] I subbed 8 HSPU for TGU
5 rounds
4:00 rest
8:00 @ 80% of [8 alternating DB snatches @ 45 + :30 front leaning rest on ground + 30 unbroken double-unders]
5 rounds
4:00 rest
8:00 @ 80% of [20 AirDyne calories + 5 strict pull-ups + 10 hand-release push-ups]
3 rounds + 20 cal

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