12/10/14 - Did not complete was home with kids.

10th
AM:
off

PM:
A. Hang Clean; 3x4; Rest 2 minutes



B. FS @32x1; 2-3x4; Rest 2 minutes



C. Segmented snatch deadlift x1 + Segmented Snatch Pull x3; Rest 2 minutes x3



D. WTD Ring Pull up; 2-3x3; Rest 90 seconds



+
100 meter reverse sled drag AHAP but fast (about 20 seconds of tough effort)
Rest/walk 90 seconds
x3



+
10 sets
30 second AD 90%
30 second rest
- all sets same pace