07.08.14

Fitness
A. In 10 minutes, work to a heavy deadlift @ 1.1.1--drop all--5 seconds b/t reps
B1. strict toes-to-bar @ 1010 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 90 seconds

Performance
A. In 14 minutes, build to a heavy 2 rep snatch (6 seconds max b/t reps).
B. for times
row 500 meters
rest 90 seconds on rower
row 500 meters
C. trap 3 raise @ 1121 X 6-8 X 3; rest 60 seconds