20150821: Week 4, Day 7

Choose one of the following:

Swim 25m sprint, rest 45 sec
Bike spring 15 sec, rest 45 sec
Run 15 sec hill sprint, rest 45 sec
Row 15 sec sprint, rest 45 sec

until pace/form deteriorates

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Power Clean & Jerk - 80%/1x5
Weighted Pull Up - 4 sets