10.04.13

Fitness
A. power snatch + OHSQ X 2 X 4; rest 90 seconds (drop bar after each OHSQ rep)
B. row 30 seconds (all out) X 5; recover off of rower as needed
C. accumulate 90 seconds in the hollow plank; rest as needed

Performance
A. front squat X 3 X 3; rest 2:00
B1. weighted pull-up X 5 X 3(pronated); rest 30 seconds
B2. 6 pistols (alternating--3 each side) @ 1111 X 3; rest 90 seconds