Wed 02MAR16

AM
A) Row 250m @90%
rest walk 1 min
x 9
– HIGH aerobic power pace

1. 47.5 (1:35.0)
2. 47.4 (1:34.8)
3. 47.4 (1:34.8)
4. 47.5 (1:35.0)
5. 47.4 (1:34.8)
6. 47.2 (1:34.4)
7. 47.3 (1:34.6)
8. 47.4 (1:34.8)
9. 47.3 (1:34.6)

PM
A) Clean and Jerk; 1.1 – every 2 min x 6 sets – Power okay, REALLY feel fast and snappy, keep % LOW

225, 235, 240, 250, 260, 270

B) Emom 10 min –
odd – HSPU x 6-8
even – TTB x 6-8

All sets of 8 and unbroken

C) Emom 10 min –
odd – bj x 6-8 – 24″
even – AB 30 sec @90%

BJ: 8’s
AB: kept over 80 RPM

D) 3 RFT:
7 PC – 155#
5 S2OH
3 MU

2:09

– All unbroken.

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