03.19.14

Fitness
A. hang snatch X 2 X 5; rest 75 seconds--speed focus
B. barbell bent over rows @ 1111 X 5-7 X 4; rest 75 seconds
C. ring superman roll outs X 3 X 5 (2 second pause @ bottom); rest 75 seconds

Performance
A1. 1-2 muscle-ups X 4; rest 30 seconds
A2. row 200 meters X 4; rest 90 seconds
B1. 1-7 strict HSPUs X 4; rest 30 seconds
B2. run 200 meters X 4; rest 90 seconds