October 4th, 2014

A. Power snatch, build quickly to a heavy single
145#
B. Power snatch, 12 x 1 @ 85% of A; begin a rep every :40
125#
+
8:00 @ 80% of [21 unbroken double-unders + 7 strict pull-ups]
6 rounds
+
3 sets @ 85%:
250m row
10 burpees over the erg
25m heavy sled push w/straight elbows
2:00 rest
+
6-8 sets:
200m run @ 90% aerobic – not a sprint, all sets should be even times
8 sets

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