01.14.15

Fitness
A1.clean deadlift @ X1Drop X 5 X 3; rest 10 seconds
A2.max vert jump with soft landing X 3 X 3; rest 2:00
B.work up to a 1RM overhead press
C.row 60 seconds ALL OUT for meters
D.cuban rotations @ 4020 X 10 X 2; rest as needed

A1 and A2 barefoot.

Performance
7:00 @ 85%
10 toes-to-bar
14 alternating lunge steps
run 200 meters
rest 4:00
7:00 @ 85%
15 box jumps @ 24/20 (step down)
12 STOH @ 75/45
6/3 pull-ups
rest 4:00
7:00 @ 85%
row 500 meters
w/time remaining…
10 russian swings @ 55/35
10 push-ups
20 double unders