OPT 3 Jan

Training (130p)

Warm-Up
6m Z1
-10 Lunges
-6 HSPU
-10 T2B
-6 BJ (30")

Mobility

A. Snatch grip deadlift @31x1, 2-4x6; rest 3 min
*245x4/255x4/265x4/275x4/285x4/295x4
*Felt much better this week
+
4 TnG power clean 225
Airdyne 30 seconds @95%
*34/31/27 Calories per round
*30 seconds continues to blast out my quads and it is tough for me to maintain. Hope to continue to do this timeframe so I can get better in this area.

Rest 2:15 x3
+
10 fast burpees
Run 100 meters @95%
*:35/:32/:31
*Used a 50m Turnaround for the runs. Burpees are getting faster...I think.
Rest 2:15 x3
+
Amrap HSPU unbroken
Row sprint 150 m @100%
Rest 2:15 x3
*14 HSPU/1:17.3 Avg/22.3 Time
*2 / 1:15.6 / 22.6
*8 / 1:18.5 / 23.5

Training Video
http://vimeo.com/36166986