Today's Workout: 120214

Butterfly progression by Andreane Fraser
Butterfly progression by Andreane Fraser

Deadlift 5-5-5-5-5
4 rounds of:
2:00 AMRAP
10 Power Snatch (95/65)
10 OHWL (45/25)
10 Power Snatch (95/65)
10 Thrusters (45/25)
2:00 rest.
We trade in energy systems. Usually, we spend time at the anaerobic threshold–that point at which you’re limited by the breakdown of carbs and fat for energy. Today, we’re mostly working within the CP system, which has the reserves to last for about two minutes.
We’ll let those reserves be replenished during the 2:00 break. It’s rare that we have a 1:1 work:rest ratio, but let that guide your intensity: work as HARD AS POSSIBLE during the work portion, and rest hard during the “off” intervals. This won’t be easy. Don’t stop.