Wed, 100814

am: 
A. High Block SqT Clean- climb to 3RM in 12 min once warmed up to 70% of your 1RM Clean 
B. Deficit Snatch Grip Deadlift - built to Heavy Triple; quality here with 2x3@85%
C. 
1 mile run 
rest 1/1
400m Run x 4; rest 1:30 between 

pm:
A. Front SqT - 3RM with 3 sec pause and chains 
B. 20 Muscle Ups for Time; rest 1/1  , then, 10 muscle ups for afap
C. 
100 Double Unders
50 Cal AB
80 Double Unders
40 Cal AB
60 Double Unders
30 Cal AB
40 Double Unders
20 Cal AB
20 Double Unders
10 Cal AB
C. Lower Back Acc Work ; athlete / gym specific 

one session:
A. Cleans
B. Muscle Ups
C. DL’s
D. abbreviated version of WOD; depending on athletes time…longer aerobic is goal