Wed, 090314

5100m run w/ stations.... Great push from friends!

am:

A. Muscle Snatch; build to heavy triple in 12-15 min 

B. Power Snatch; climb to heavy single in 12 min; form key here, deviate and stop

C. Deficit Snatch High Pull 2.1.2.1.2.1

@100% + to start and ascending through wave above 

D. 500m Row x 5 @ (pace per athlete) but think sustainable pace throughout ; rest 1:30

pm:

A. Deficit Deadlift Wave; 5.3.1.5.3.1  

*singles NOT above 90% at any time. Can push the 5&3 rep here. 

B. Deadlift - 2 x 5 @93% of your final wave of 5 above 

C.  DB SA Row ; 4 sets each side x 5 reps each with 2sec pause at top of pull 

D. 15 min of Core Work