part 1:
A. Power Snatch - build to a tough one, not a 1RM, quickly; rest as needed
B. 1-10 CTB chin up ladder for time
C. GH Raises @ 1010; 15 x 4; rest 60 sec
A. 226
B. Failed on the 10th rep of last set @ 2:35 and decided to shut it down
C. all unbroken
rest 30mins
part 2:
Warm up well;
Run 4 min @ 90% holding same pace throughout - flat terrain off road preferred
Walk rest 2 min
Repeat for 6 sets
(walk rest 10 min b/t sets 3 and 4)
Runs got a tiny bit slower each interval... ran the valley of the tuscany ravine... was fairly flat most of the time but was some incline in there as well. Last set started with a mean hill that took about 1min and then flat the rest.... ran with Mike, he is a better runner than me to say the least
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