20130816.friday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell -
snatch - build up to 3x1 at 90%, rest <90
CnJ - build up to 3x1 at 90%, rest <90

squat 6x3 at 80%, rest 90+

9x2 snatch pulls at >100%, rest as needed

strength
a)  5x3 bench
b) 5x5 weighted pull up

extra cond:
bike OR run...20 mins max distance