Tuesday november12th, 2013

ALL BRIDS- A, B, C and D
CHOOSE- none

A. 3rm power snatch ladder
       start at a light weight. work up 10# emotm until failure
       sets and reps must be UB
B. 1. 3x10 back squats (light), rest 1:00
     2. 3x14 chest to bar pull ups, rest 1:30
C. ROWING work

      row 5:00 @ z1

      then:

      500m row @ 1000m + :03/500m (1:40/500m)

      --rest 2:00--

      500m row @ 1000m + :05/500m (1:42/500m)

      --rest 2:00--

      500m row @ 1000m + :07/500m  (1:44/500m)

      --rest 2:00--

      x3 sets

      walk cool down 5:00

D. I. 5:00 amrap

          5 squat cleans 155/105

         10 toes to bar

    --2:00 rest--

    II. 5:00 amrap

          5 overhead squats 155/105

         10 ring dips 

    --2:00 rest--

   III. 5:00 amrap

          5 thrusters 155/105

         10 AD calories