Wednesday August 6th 2014

A. Emom 8 min – Front squat + Thruster (build)
B1. 5 sets – Segmented snatch DL x 2 (80%); rest 30 sec
B2. Snatch x 1; rest 2 min
C. GH raise; 10-12 x 3; rest 90 sec
+
10 min amrap @80%:
5 Tng HPs (135/95#)
30 DUs
5 CTB chin up
200m run

rest 3 min

10 min amrap @80%:
row 250m
8 HR push ups
6 DL (135/95#)

rest 3 min

10 min amrap @80%:
5 burpees
10 KB swing
5 TTB
10 walking lunges