W4

Monday- October 27, 2014

Cl Int + Snatch Pulls + EMOM Conditioning Based + Cyclical MAP
A. Power Clean, build to 1RM
B. Power Clean @ 90%, amrap in 8 min
+
20 min EMOM
1st- 12 Cal Row @ high effort
2nd- 8 Alternating DB Snatch, 75#
+
10 sets of:
30 sec Air Bike @ 90% aerobic
30 sec rest
+
HS Walk Practice

RESULTS:

A: 280 PR
B: 10 reps at 250# was really disappointed here. Failed 5 or 6 reps.
+
EMOM - completed
+
Thought is was row. So I did that
+
HS Walk practice - I do this almost everyday now missed today though