Tuesday March 4th, 2014

   session 1   
AirDyne work
   a) 5:00 @ z1
   b) :30 @ 85% + :30 @ slow spin
         x 20 rounds
   c) 5:00 @ z1

   session 2   
a) 3 rounds (not for time)
     1) 10 box jumps 30" (step down)
     2) 10 ghd sit ups
     3) 10 toes to bar
b) clean and jerk complex (15:00 to hit 6 working sets)
     hi-pull + lo-hang clean + 3 front squats + 2 push jerks
c) 4:00 amrap x 3 sets (rest 3:00)
     1) 6 clean and jerks 115# (perform power snatch if hit clean and jerks yesterday)
     2) 6 burpees
     3) 12 box jumps 24" (hit 30 du's if hit box jumps yesterday)