Wednesday Triple

6:30am: track workout
run 800m at 50%
run 800m at 75%
rest 4 min
run 800m at 100% (time: 2:58)
rest 4 min
run 800m at 75%
rest 4 min
run 800m at 100% (time: 2:52)

3pm:
a. split jerk, 3 x 155, 165, 175(2)
b. hang power snatch, 3 x 75, 85, 95, 110, 115(2), 105
c1. press, 5 x 70, 80 85, 90(3)
c2. chin-up weighted singles: 40, 45, 50, 55F(vest + 15#db)

5:30pm: 3 minute amraps, 10 min rest between each

a. 3 minute amrap: 20 double-under, 10 CTB
3 rd + 23 reps

b. 3 minute amrap: 3 95# cleans, 6 push-up, 9 squat
8 rd

c. 3 minute amrap: 5 ring-dips, 5 kettlebell snatch/arm (35#)
5 rd + 8 reps

d. 3 minute amrap: 5 burpee, 5 box jumps (20")
7 rd + 4 reps