Saturday 2.16.13

AM - LEnd (90-120 sec x 3-4) - high weightlifting component

3 sets @ 100%:

40 sec touch n go Power Snatch @ 75lbs

14, 15, 15

40 sec Lateral Barbell Burpees

14 each time

40 sec Airdyne (Rowing if no Airdyne's available)

15 cals, 12 cals, 12 cals

10 min b/t sets

PM - MAP EZ

30 minute clock:

Row @ 50% effort

2:23ish/500m pace

*At minutes 4,14,24 - perform 5 Bar Muscle-ups

*At minutes 8,18,28 - perform 5 Srict HSPU

5590m, bar muscle ups and HSPU unbroken