Training Aug 11

function

A. Clean Grip Dead Lift - take up to a tough triple; NOT a 3RM, compare effort getting there to Aug 6
B. Chin Ups pronated weighted strict @ 31X0; 2-3 x 4; rest 2 min - get head through at top
C. Airdyne Sprints - 25 sec @ just below top end effort; rest 2:35 x 5

being

part 1
Row 1K time trial

rest 6+ hours

part 2
As many rounds in 6 min:
7 burpees
7 clean and jerk - 95#/65#

will

20 rope ascents for time - leg less - 20'
(when you are resting b/t attempts it must be in a FLR on the floor; when you break the FLR you must climb immediately; if you fail on rope asent, add 1 more rep to the total you must complete; if you break in the FLR and do not attempt rope ascent, add 1 more rep to the total you must complete)
rest 20 min
Run 400 m @ 90%
rest 3 min x 3