FRIDAY
15/08/14

Weightlifting

Snatch Balance: 6 sets between 65-75%; keep it fast

Overhead Squat: doubles; 90%+

Jerk; singles; 90%+

Strength

Front Squat: up to a heavy triple

then

3 sets at 70% of triple

Engine

Row

1km time trial

rest 10 minutes

5km @80-90% effort