20140708.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90-95%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
For time:
Run 800m
5 Rope Climbs 15′
50 6″ Target Burpees
5 Rope Climbs 15′
Run 800m

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins