20151231

Choose ONE of the following:

1:30 on, 1:00 off

Run

Row

Bike

Swim

Repeat untill pace/form deteriorates

Aim for 6 to 10 repeats

Rest 6 to 8 hours

Snatch - 80%/1x3
Snatch Pull off Riser (3") - 95%/3x3
Push Press - 89%/3x3
Back Squat - 90%/2x4