03.10.14

Fitness
A1. strict pull-ups X 3 X 5; rest 30 seconds
A2. ring push-ups @ 22X2 X AMRAP-1 X 5; rest 30 seconds
A3. run 200 meters X 5; rest 90 seconds
*student chooses grip on pull-ups--add weight if necessary

Performance
A. snatch X 2 X 6 EMOM @ 60%
B. In 10 minutes, work up to a heavy 3 repetition back squat (Not 3RM)
C. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds