Saturday 3/8/14 -

For those of you repeating 14.2 on Monday:

Long, dynamic warm-up
Power clean + power jerk: every 75 sec perform 1+1, build, cap at 10 sets
Row: 5k @ Z1 - every 1k get off and perform 30s FLR on rings - row outside preferably
Stretch, cool and calm down, recharge the batteries for Monday.

For those of you not repeating:

Power clean + power jerk: every 75 sec perform 1+1, build, cap at 10 sets
DB bench press: 5-5-5-5-5
Conditioning: 4RFT - 400m run, 15 Russian swings (heavy) - 90%
Row: 3k @ Z1 - every 1k get off and perform 30s FLR on rings - row outside preferably