Day: July 13, 2015

Off Duty 5 rounds of: 5 minutes of rowing 5 minutes of rest On duty 3 rounds of: 5 minutes of rowing 5 minutes of rest Oly Lift Prog W2D1 Snatch Balance 3-3-3-3-3 reps Snatch Pull @ 110% 2-2-2-2-2 reps Front Squat (1 sec pause at the bottom) 3-3-3-3-3 reps