12-16-15

AM

A. Squat Snatch. 7 singles. 110# +. Rest as needed.

B. Squat Clean x 1 / Hang Squat Clean Below Knee x 1 / Hang Squat Clean Above Knee x 1. Build to a max. 160#, 165x1

C1. OH Walking Lunges. 16 continuous steps. 1 min rest. 100#

C2. Hollow Body Rock. 30 secs unbroken. 1 min rest. x4

PM

Row 2500 @ moderate pace

2 min rest

x3
10:07.9 (2:01.5 avg), 10:07.2 (2:01.4 avg), 10:21.2 (2:04.2 avg)