November 16th, 2014

A. Power clean, build quickly to a heavy single: 185#
B. 1 power clean + 8 shoulder-to-overhead, 1 tough set: 135#
C1. Good mornings, 3 x 2-3, 32X1; :90 rest: 95#
C2. Handstand push-ups, 3 x :60 @ 2-4″ deficit; :90 rest
+
4 sets @ 85%:
18 AirDyne calories
15 kettlebell swings, 70
12 burpee toes-to-bar
2:30 rest
Splits:
3:46
3:49
4:16
4:17

PM
8-10 sets:
100m run @ 90% aerobic – not a sprint, all sets should be even times
:30 rest
+
5 sets:
500m row @ 1:54.0/500m – terminate session if you drop more than :01
3:00 rest

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