Training Day 8

A. Front Squat @ 13X1- Tough single in 10 min

(255--no belt.)

B. Clean + Hang Clean + 2 Front Squats- 1 set/2min for 5 sets

(All at 220 because I did the math wrong since I did it in kilos.)

C. 2 Power Snatch + 1 Hang Snatch + 2 OHS- 1 set/2min for 5 sets

(135 for 3 and 145 for 2)

+

Row 150m MAX EFFORT; Rest 2-3 min x4

(All around 25-27 sec)

+

Row 1000m @ 2:01/500m

15 Wall Ball

Rest 60sec

x3

(Yes. Unbroken. Straight off Rower onto wallball.)

+

Row 1000m @ 2:01

15 Back Extensions

Rest 60 sec

x3

(Yes. Same as above. Didn't keep track of the time it took me, but I kept the rower at that pace and kept both wallballs and back extensions unbroken)