C.
I.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio

Followed by…

II.
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes

Followed by…

III.
Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

5 x 3 snatch pull, 100-120 % 1 RM

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds under your 5k PR pace
Rest 60 seconds

Find your daily max for:
Squat clean+Hang squat clean+2 split jerks

10, 8, 7

5RM Front Squat

http://opexfit.com/september-6-2014/

A. Snatch build to a tough double
+
Run 800m TT post results to comments

Notes:
– 0.5 miles is approximate equivalent
– Post scores and distance (800m or 0.5mi) to the comments below
– Make note of track/location for future reference

For time:
50 T2B
50 Wall Balls
50 Burbee box jump overs
50 Dumbell Snatch

10-9-8...2-1 Deadlifts @ 125
1-2-3...9-10 Ring Dips

1) Power Clean 7-10 reps
2) Box Over Jump 10-20 reps
3) GHD Sit Up
4) Run
5) Rest

Post loads & reps into comments