Tuesday, 131022.

ALL BRIDS- A, B, E and F.
CHOOSE- C or D.

A. warm up.
      every 2:00 x 3 rounds.
        250m row.
        light snatch complex (from B).
B. olympic lifting.
      snatch complex, 5x1, rest 1:30.
         (full + low-hang + hi-hang + ohs).
C. strength.
      back squat, 3x8, rest 2:00.
         *add 10# to each set from last week.
         *sprint 200m following each set.
D. gymnastics.
      3x8 strict pull ups, rest 1:00.
         *sprint 200m following each set.
E. conditioning.
      for time.
         50 kb swings 53/35.
         40 toes to bar.
         30 calorie row.
         20 shoulder to overhead 155/105.
         10 muscle ups.
F. accessory work.
      3x12 glute ham raise.
      3x8 roll to a candlestick.
         *rest :45 between exercises.