Training Sept 13

function

Clean Grip Dead Lift - build to a tough 4 reps over a 45 min period after a good warm up
(rest exactly 4 min b/t sets - tempo is 32X1)

being

part 1:
100% effort for time:
20 power snatch - 95#/65#
25 CTB chin ups
30 row cals
rest 15 min
100% effort for time:
25 KBS - 2/1.5 pd
20 burpees
Run 400 m
rest 15 min
100% effort for time:
21 thrusters - 95#/65#
21 box jumps - 24/20"
21 cals on AirDyne

rest 6+ hours

part 2:
Row 2 min @ 100%
rest 15 min x 3

will

A. Power Snatch x 1/OHS x 3/Squat snatch x 1; build to a tough set
B. OHS - 3 x 3 - 80%; rest 90 sec
C. on the minute - 3 tough TnG clean and jerk; 6 KBS - 2pd for 10 min
D. HandStand Walk 200 m accumulated