Saturday March 15th, 2014

   session 1   
a) row 500m @ z1
    airdyne 30 calories @ z1
    run 200m @ jog
b) 5 rounds
    1) 300m row
    2) airdyne 20 calories
    3) 400m run

   session 2   
a) 15:00 skill session
  -->handstand walks + muscle ups
b) 15:00 to heavy snatch complex
  -->pull + lo-hang snatch + overhead squat + hi-hang snatch
c) back squats 5x5 (moderate weight) (rest 1:30)
  -->we will be building up these sets of 5 moving forward, so don't go heavy for week 1
d) emotm x 20:00
     odd) 12 alternating dumbbell snatch 75#
    even)  3 muscle ups