Training December 3, 2014

Warm-Up
3 RNFT
200m Run
1 Legless Rope Climb
1 Regular Rope Climb
10 Push-Ups
15 GHDSU

Power Snatch
4x3 reps within 0:20
2:00 Rest
155 lbs.

My goal was 165 on these, but I wasn't happy with my technique so I stayed at 155.  These varied between good and fair.

Snatch Grip Deadlift
3x3 Tempo 31x1
242, 264, 286

I could have gone a little heavier on these, but my back has been slightly tweaked due to mattress conspiring against me.  Kept the technique nice and tight.

4 Rounds
6 Deficit HSPU 5" (6)(6)(5-1)(4-2)
25m Prowler Push 240 lbs.
200m Sandbag Run
Rest 1:30
2:45, 2:20, 2:35, 3:04

Had a little prowler malfunction the first round and a little HSPU fail the last round, but overall, I am really pleased with the effort on this one. Prowlers were really awful though.

Airdyne
16x
0:30 @ 85%, 0:30 easy

Kept the RPM's between 80 and 85. 270 total calories.