02.04.15

Fitness
A.10:00 @ 85%
5 pull-ups
10 goblet squats @ 55/35
15 push-ups
20 box step-ups @ 24/20
rest 5:00
@ 85%
row 1,000 meters
B1.single leg hamstring PNF X 60 seconds each X 2; rest as needed
B2.straddle PNF X 60 s X 2; rest 0

Performance
A.power snatch X 1.1.1 X 3; rest 2:00-start @ 70%
B.barbell bent-over row @ X010 X 10 X 3; rest 90 seconds
C.run 10-15 minutes @ 70%
D.single leg hamstring PNF X 60 seconds each
E.loaded dorsi stretch X 60 seconds each
F.single leg seiza X 60 seconds each