07.18.13

Fitness
A. power snatch+overhead squat+snatch X 5; rest 60 seconds (light -to-moderate)
B. back squat X 5 X 4; rest 2:00
C. 1-5 strict pull-up ladder for 8 minutes (1 pull-up, rest as needed, 2 pull-ups, rest, etc. until 5, then start over @ 1)

Performance
A. low hang clean and jerk @ 55% X 2 X 6; rest 2:00 (drop all reps)
B. back squat @ 31X1 X 5 X 3; rest 2:00
C. floor press X 5 X 3; rest 90 seconds