8/10/2018

A.Snatch Pull x2 + Power Snatch x1 + Squat Snatch x1; 6 complexes; rest 2min bw complexs
135 - 155 - 165 - 165 - 165 - 165

B. Deadlift; 3x3; rest 2min 
365lbs for each set

+
(notice change in rest times bw micro sets, do your best to keep to the 60 seconds) 
3 Sets:
250m Row @80% effort
10 Power Snatch @ 105# 
6 BFB
-Rest 60 seconds 
15 cal AB @80% effort
10 Power Cleans @ 125# 
10 BJ Over (24#)
-Rest 60 Seconds 
Run 200m @ 80% effort 
10 Deadift @ 255#
40 Double Unders 
rest 3-4min bw sets 

UB barbell movements for each set. 1:57/500m pace on the row, 300 watt average on the bike. As it turns out, I have been running a few dozen meters too far during the previous weeks. I'm not sure about the paces on the running portions. There was some time wasted between moving from the cyclical portion into the barbell movements to wipe sweat off my face and chalk my hands, but I quickly moved from the barbell to the final movement in each set. 

Set 1 - 2:07 - 2:08 - 1:50 splits
Set 2 - 2:12 - 2:18 - 2:07 splits
Set 3 - 2:23 - 2:21 - 2:06 splits