12.10.14

Fitness
A1.side step into IND X 10 (alternating) X 3; rest 0
A2.wall bridge rotations X 10 alternating X 3; rest 60 seconds
B.back squat @ 32X1 X 6-8 X 3; rest 30 seconds
B2.one arm OH press @ X120 X 6-8 X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 110% of snatch X 4; rest 2:00
B1.run 100 meters @ 90% (not a sprint) X 3; rest 3:00
B2.AMRAP burpees in 20 seconds X 2; rest 3:00
*3 sets of runs, 2 sets of burpees.