Tuesday April 8th, 2014

   session 1   
a) row 5:00 @ z1
b) :30 row @ 90% 
    :30 off
      x 10 sets 
--rest 1:00--
c) :30 AD @ 90%
    :30 AD @ 40-50%
      x 10 sets
d) 5:00 AD @ z1

   session 2   
a) 3 rounds (not for time) 
     1) 10 thrusters 45#
     2) :45 nose to wall handstand hold
     3) 10 calorie AD sprint
b) EMOTM clean and jerk % (10x1) 
     -> percentages- 60, 65, 70, 75, 80, 80, 85, 85, 90, 90%. 
c) 5x5 back squats (same weight as last week) (rest 1:30) 
d) 3 rounds 
      1) 15 hang power cleans 135#
      2) 15 toes to bar
      3) 15 handstand push ups (Regional Standard)