Friday August 16

AM
Swim 25m emom - 25mins

mid day
A. emom - snatch balance x 2 perfect form - 6mins
B. squat snatch cluster 1. 1; x 8 rest 10-15sec btw reps/rest 3mins
E. FLR on rings accumulate 5mins


PM
3 rounds for time
Run 400m
50 back ext 

Thursday August 15

Off

Wednesday August 14

14th
AM
Row 6k 2:00-2:05 pace

mid day
A. 3 pos PC - thigh, knee, shin; rest 90sec x 6
B1. PS TnG x 3; rest 1min
B2. seated DB incline bench press; 4-6; rest 1min; x 8
C. FS build to a tough double 

Result:
A.  185
B1.  175
B2.  100
C.  365


365 FS for 2 from Brian Dean on Vimeo.

PM
10min amrap
3 ubroken HPC 195#
2 pHSPU
10 unbroken DU 

Result
12 rounds + 2 pHSPU

8-14 pm 10 min AMRAP from Brian Dean on Vimeo.