Monday, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between – sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1×6 @70
1×6 @80
1×3 @90
1×2 @95
C. Front SqT
1×5 @65
1×4 @75
1×4 @80
1×4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT – Back & Front 
C. WOD

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