TZ Off Season 5.24.14

Capacity
For time:
Run 800m
50 kettlebell swings, 32kg/24kg
15 muscle-ups

Weightlifting
No Hands/No Feet Snatch from Low Blocks 60%x2x2, 65%x2, 70%x1, 75%x1x2

Strength
1) Back Squat 1 @ 9, drop to 2 @ 9, plus four down sets (load drop)

2) Bench Press 1 @ 9, drop to 2 @ 9, plus four down sets (load drop)

3) 4 minutes max reps L-Ring Dip
Notes: Goal is to increase density from 140517.

Aerobic Development
30 minute open row

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