W3

Monday- October 20, 2014

Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Power Clean.Clean.FSQ, 1.1.1, all TnG, build to tough set
B. Snatch Pulls @ 100%, 3 x 3 reps, drop from the top
+
20 min EMOM
1st- 10 Wall Ball, 20# + 3 Burpees
2nd- 6 CTB Pull Ups + 20 Double Unders
+
10 sets of:
30 sec Row @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:
A. 255
B. 240
+
EMOM - completed
+
Row - didn't get to this, had a lunch that ran late
+ 
HS Practice - completed