W3
Friday- December 26, 2014

A.M. Row Intervals P.M. PSn Int + Pressing Density + Power Clean Vol + LP1
A.M.
Row 1k @ 85-90% effort, rest 4 min x 5 *drop 1 sec from last week

P.M.
A. Hang Power Snatch from Below Knee, build to max single
B. Shoulder Press @ 85%, AMRAP in 5 min
C. Power Clean Singles @ 255, AMRAP in 5 min 
+
30 sec ALL OUT on Air Bike, rest 4:00 x 4

RESULTS:

PM.

A. 220 PR
B. 18
C. 13