12.01.14

Fitness
A1.1 length duck walk X 2;rest 30 seconds
A2.1 length forward ape X 2; rest 30 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 60 seconds
B2.ring push-ups @ 32X1 X 6-8 X 3; rest 90 seconds (supinate @ top)
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 105% of snatch X 4; rest 2:00
B.hang snatch @ 55% of snatch X 2 EMOM X 5
C.Row/AD 20 seconds all out X 4; rest 3:00
*use 5 second rolling start