11.05.13

Fitness
A1. 1-3 strict pull-ups ladders X 4; rest 30 s
A2. dips X 5-10 X 4; rest 90 seconds
B. run 200 meters X 4; rest 60 seconds
C. row 45 seconds X 4; rest 45 seconds

Performance
A1. standing triple jump X 2 hard attempts X 4; rest 20 seconds b/t attempts and A1/A2
A2. push-jerk X 3 X 4; rest 90 seconds
B. TNG Power clean and jerk @ 60% X 3 on a 30 second running clock X 8