12-13-11

P1

A. Axle Bar Dead Lift- build to a heavy single 385

B. Snatch Pull @ 21X1; 4 x 5; rest 2:30 225

C. Snatch Balance- build to heavy double (focus on fast drop underneath the bar) 225

+

Run

30 sec @ 90%

30 sec @ 50%

x 10

Run 5 min @ Z1

21-18-15-12-9-6-3 9:51

Box Jumps, 24"

Toes To Bar

Push Ups

Run 5 min @ Z1

30 sec @ 90%

30 sec @ 50%

x 10