Saturday March 22nd, 2014

   session 1   
a) 30 calorie airdyne @ z1
    400m run @ jog
b) for time:
      1) 50-40-30-20-10 airdyne calories
      2) 400m run
      3) 25-20-15-10-5 burpees to 6" target
 (for the workout, perform 50 cals, run 400m, then 25 burpees, then 40 cals, 400m, 20 burpees, etc)

   session 2   
a) 3 rounds (not for time)
      1) handstand walk
      2) 10 ghd sit ups
      3) 10 kb swings 53#
b) 15:00 to establish a heavy snatch complex
      power snatch + lo-hang snatch
c) 5x5 back squats (moderate weight)
d) emotm x 12:00 (6 sets of each)
      odd)   5 power snatch 135#
     even) 10 shoulder to overhead 135#