01.27.15

Fitness
A.clean pull @ X1drop X 4 X 3-start @ 70% DL; rest 20 seconds
A2.vertical jump w/180 degree turn(soft landing) X 4 (alt) X 3; rest 90 seconds
B1.single arm KB/DB press @ 1110 X 5 ea X 4; rest 30 seconds
B2.row 400/300 meters @ 90% X 4; rest 90 seconds
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.cuban rotations @ 4020 X 5 X 2; rest 60s

Performance
A.5:00 @ 85-90%
7 pull-ups
14 wall ball shots
21 double unders
rest 3:00
5:00 @ 85-90%
7 toes-to-bar
9 deadlifts @ 95/65
11 burpees
rest 3:00
for completion @ 85-90%
run 400 meters
10/5 handstand push-ups (strict)
20 box jumps @ 24/20 (step down)
30 double unders
B1.single leg hamstring PNF X 80 seconds each X 2; rest as needed
B2.straddle PNF X 80 seconds X 2; rest as needed