Monday, 102714

am 

A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 

B. Muscle Snatch x 2 + 2 OHS; build to max with this

C. Snatch - 3x3 @77 , 2x2 @80, 3x1 @83

pm

A. Snatch Balance ; 10 min of Work, Speed Technique is focus here 

B. Back SqT 

	1x5 @70%
1*5	80%
1*2	85%
1*3	90%
1*1	100%

C. Front SqT

1*5	65%
1*4	75%
1*4	80%
1*4	85%

D. AMRAP 10 @ competition pace 

5 bar lateral burpees

10 Thrusters (105/73)

15 C2B Pullups

One Session

A. Snatch work

B. SqTs 

C. AMRAP

Friday, 092013

patient, patient. . . 

A. Snatch TnG x 2 + 1 OHS - build to heavy in this complex in 15 min max 
B. Back Squat - climb to heavy single in 10 min - max is not key here, jus heavy single and volume 
C. 
CFNE's East Coast Championship WOD 3 
24 burpees onto plate, 
3 rds of DT 155/103
then 7/5 Muscle Ups