W4


Friday- November 21, 2014

A.M. Row intervals P.M. Snatch EMOM + Clean EMOM + Grinder
A.M. 
Row 500m @ 1:45/500m, rest 3 min b/w sets x 8

P.M.
A. Hang Power Snatch from Below Knee cap, 5RM, no straps
B. Power Clean & Push Jerk x 1 @ 225#, 1 every 30 sec for 10 min
+
30 Squat Cleans, 225 for time:
+
Row 10 min @ 2:05/500m

RESULTS:

A.M. 
1:44
1:44
1:44
1:44
1:43
1:45
1:45
1:44

P.M.
A. 175. Missed 185 got 3 on that
B.  missed 1. Just got away from me
+
6:46