FRIDAY
22/08/14

Session 1

4 minutes run @ 80-90%
4 minutes run @ 50-60%
5 sets

Session 2

Weightlifting

Snatch Pull (lower to floor for 6 sec) + Snatch
Build to a max then 3 sets at 90%

Clean Pull (lower to floor taking 6 seconds) + Clean + Jerk
Build to a max then 3 sets at 90%

Strength 

Overhead Squat
6-4-2-6-4-2 reps

Every minute for 12 minutes:

Min 1-3: 10 Russian Swings
Min 4: Leg Less Rope Climb
Min 5-7: 10 Russian Swings
Min 8: Leg Less Rope Climb
Min 9-11: 10 Russian Swings
Min 12: Leg Less Rope Climb

(Total of 3 LLRC + 90 Russian Swings 32/24)

Engine

60 sec Wall Ball (9/6)
60 sec HSPU
60 sec DB Thruster (20/15)
60 sec rest
3 rounds for total reps