12.12.13

Fitness
A. power snatch X 2 X 6; (light weight-speed focus); rest 75 seconds
B. 4 sets all out
AMCAP in 90 seconds
15 thrusters @ 75/45
row for cals w/ time remaining
Recover as needed b/t sets to achieve max power.

Performance
A. front squat X 5 X 5; rest 90 seconds
B1. close-grip bench press X 5 X 5; rest 30 seconds
B2. tuck front lever (bar or rings) X 6-10 seconds X 5; rest 75 seconds