130710

morning session
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a) 3:00 rowing (~2:00 pace)
    100 double unders
    10 air squats every :30 x 10 sets
b) front squats (percentages). rest 2-3 minutes
    x3 @ 75%- 290
    x2 @ 80%- 310
    x1 @ 85%- 330
    x3 @ 80%- 310
    x2 @ 85%- 330
    x1 @ 90%- 345
c) 5x1 hang clean + front squat + clean (drop and reset following front squat). rest as needed
    235. 255. 275. 295. 315
d) 3x1 halting deadlift + clean pull. rest 2-3 minutes
    340. 350. 350

night session

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a) 200m run 

    exercise warm up reps 

b) for time- 11:53 

     40 kb swings 53#. 15 thrusters 115#. 

     200m run. 30 kbs. 15 sdhp 115#. 

     200m run. 20 kbs. 15 sh2oh 115#. 

     200m run. 10 kbs. 15 ohs 115#. 

     200m run.

c) 400m walk