W13
Friday- 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 30 sec FLR on Rings
+
Row 225m @ 97%
rest 5:00 min
Row 225m @ 97%

P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 1RM
C. Snatch Pulls, 1 rep/ min for 10 min @ 255#, be 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 

RESLUTS:

AM:
4K - 19:52
225's - :46.0 , :46.1

PM:
A. complete
B. 235
C. Complete
D. 275