02.07.14

Fitness
A. hang power snatch X 3 X 3; rest 90 seconds
B. 3 sets FAST
10 thrusters @ 65/45
10 pull-ups
10 thrusters @ 65/45
10 pull-ups
row 250/200
rest until recovered b/t sets (no mouth breathing)

Performance
Open 11.4
A.AMRAP in 10 minutes of
60 bar facing burpees
30 overhead squats @ 120/90 (from floor)
10 muscle-ups
*men/women over 55 years=110#/75#
B. @ Z1
run 400 meters
25 HTF butterfly sit-ups
indigenous--2 minutes
walk 200 meters
20 hindu push-ups
run 200 meters
15 ring rows
walk 200 meters