Running/Rowing + Step-ups

Warm-up + Skill
Continuing to work on the power jerk, using this progression
1.  Strict press w/ pause above head, then jerk
2.  Strict press, no pause, then jerk
3.  Push press with jerk

Strength
3x5's of
- frontsquat, overhead press, 1-arm db rows
- hang power clean, deadlift, benchpress

Metcon
This metcon a small piece of Rob Shaul's Afghan Training Program, which is designed to prepare US soldiers deploying to Afghanistan.  Specifically, "to build the 'legs and lungs' needed to hike and ruck around the rocky, steep terrain."  Coach M and I used it to prepare for our Tour du Mont Blanc trek, when we were staying in flat, flat Houston.  I like doing the couplet for multiple rounds, generally 5-10.  I don't think of it as a race.  It's a grind, not for time.

3 rounds for time
Run 400m or Row 500m
50 step-ups

DH  12:50, 17.5"
KZ  14:20, 19"
BH  14:20, 13"