W10
Friday- August 15, 2014

A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 20 sec L-Sit Hang From Bar
+
Row 150m @ 97%
rest 4 min
Row 150m @ 97%

P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 5RM
C. Snatch Pulls @ 41X1, 3 x 3 reps, rest 2 min, @ 90-95% Snatch (focus on tempo and positions, extend as aggressive as possible)
D. 1 & 1/4 Front Squat- build to a 3RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice 

AM:
20:02
:28.7
:28.4

PM:
A. Completed
B. 205
C. Completed @ 215
D. 275