Friday

"My soul melteth for heaviness: strengthen thou me according unto thy word."
Psalm 119:28

Baseline:

Run 1 mile

Strength:

3-3-3-3-3
Squat-clean/thruster

3-3-3-3-3
Single-arm snatch each arm

Work Capacity:

For time
50-40-30-20-10 reps of
OHS 75 lbs.
K.B. swings 75 lbs.