12.08.14

Fitness
A.100 meter lateral shuffle (50 meters each side) X 3; rest 60 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1.12-15 russian swings X 3; rest 30 seconds
C2.split squat @ 30X0 X 8-10 ea X 3; rest 30 seconds
C3.ring rows @ X030 X 8-10 X 3; rest 90 seconds
D.seated dumbbell external rotation X 8-10 each side X 2; rest as needed

Performance
A.clean pull + clean high pull @ 105% of clean X 4; rest 2:00
B.hang clean @ 55% of clean X 2 EMOM X 5
C1.feet elevated planche X 10 seconds X 3; rest 30 seconds
C2.strict toes-to-bar X 6-8 X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds