01.26.15

Fitness
A.7:00 @ 85%
row 500 meters
15 wall ball shots @ 20/14
12 push-ups
10 alt jumping lunges
rest 4:00
7:00 @ 85%
run 400 meters
10 deadlifts @ 115/85
10 knees-to-elbows
B.single leg hamstring PNF X 75 seconds each X 2; rest as needed

Performance
A. snatch X 1.1.1.1 X 3; rest 2:00-start @ 70%
B. ring rows @ 1020 X 8-10 X 3; rest 75 seconds
C.6 sets @ 90% leaving every 3:00
run 200 meters (odd)
row 200 meters (even)