07.22.14

Fitness
for 10 minutes @ 85%
row 400 meters
20 walking lunge steps
15 push-ups
5 pull-ups
rest 5 minutes
for completion @ 85%
run 800 meters
bear crawl 2 laps
100 single jump rope reps
30 box step-ups @ 20 inches
20 HTF butterfly sit-ups

Performance
A. hang snatch X 2 X 5 @ 57%; rest 75 seconds-drop all reps
B1. ¼ back squat squat jump for max height (barefoot) @ 15#-45# X 5 X 3; rest 30 seconds-3 seconds b/t reps
B2. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
B3. tuck front lever X 4-6 seconds X 3; rest 90 seconds
**accumulate 60 seconds in dead hang on bar @ end of training