W9
Friday- August 9, 2014

A.M. Row Intervals  P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 5k for time:

P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t.  Don’t get caught up in the #’s each week.
B. Below the Knee Hang Snatch- build to a 3RM without letting go of bar.
C. Clean- build to a tough single, if feeling good, go for 1RM
+
“JT”
21-15-9
HSPU’s
Ring Dips
Push Ups

RESULTS:
AM: 5K Row - 20:41

PM:
A. 305x3, 320x2, 330x1
B. 195
C. 305
+

6:56