Monday, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT - Back & Front 
C. WOD

Tuesday, 070814

am:
A. Track
100m x 20; walk back as your rest 
B. Suicide Relay; perform as team for those who can. 5-10-15- etc. 1/1 ratio with partner for those who are performing as a team 
C. 20-30 of Static Stretching

pm:
A. 3 Positional Clean Pull; build to heavy Double; 2nd time around bar can’t touch the ground; go inch off floor for step 3
B. Bounding Work ; vary the heights and lengths in course today
C. 5 rds 
15 Wall Balls (30/20 to 10’)
15/12 C2B
12 TnG Box Jumps (24/20)
12 T2B
9 burpee touch’s 
9 Strict Ring Dips
Rest 3 min between rds