01.15.14

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B1. weighted pull-ups X 5 X 3; rest 30 seconds
B2. 5 shrimp (squats) each side X 3; rest 90 seconds

Performance
A. 1 clean and jerk @ 75% on the 30 second mark for 3 minutes (6 total reps)
B. for 2:00 AMRAP of clean and jerk clusters @ 80% (all reps separated by 10 seconds--2 misses before 2:00 mark =termination of ‘b’)
C. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters