Friday, 082313

Performance:
A. Power Snatch – 3RM TnG -15 min
B. Bench Press – 3-3-3-3 – across @80-85% -12 min
C.
200m Run
10 Power Cleans @155/108
200m Run
10 Power Cleans @185/118
200m Run
10 Power Cleans @205/128
D.Cash Out
20 TGU – alternating @53/35

Fitness:
A. Power Snatch – Working Singles ; technique -15 min
B. Bench Press – 3-3-3-3 – across @80-85% -12 min
C.
200m Run
10 Power Cleans
200m Run
10 Power Cleans
200m Run
10 Power Cleans
D.Cash Out
20 TGU – alternating @53/35
^loads should increase on the Power Cleans as we go; not drastic.

Endurance:
Friday:
Run 1 mile
Row 1 k
rest 10 min
Repeat

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