04.03.14

Fitness
A. In 6 sets, work up to a heavy 5 repetition deadlift
B1. close grip bench press X 5 X 3; rest 30 seconds
B2. loaded step-ups @ 20 inch box X 5 each X 3; rest 90 seconds

Performance
A. hang snatch X 2 X 8 @ 60% EMOM
B. squat X 10 X 3; rest 2:00
C1. single arm KB or DB press X 10 (each side) X 3; rest 30 seconds
C2. tuck front lever X 5-6 seconds X 3; rest 90 seconds