02.09.15

Fitness
A1.snatch pull @ X1drop X 5-4-3; rest 10 seconds
A2.broad jump to plate (soft landing) X 4 X 3; rest 90 seconds
B1.push-press @ X110 X 5 X 3; rest 20 seconds
B2.run 400 meters @ 90% X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5 X 2

Performance
A.@ 90%
15-12-9
OHSQ @ 75/45
pull-ups
rest 2:00
AMRAP in 4:00 @ 90%
5 power cleans @ 95/65
8 burpee box jumps @ 24/20
rest 2:00
@ 90%
row 30 cals
30 wall ball shots @ 20/14
30 TTB
rest 2:00
3 sets @ 90%
1-3 muscle-ups
40 double unders
B.single leg hamstring PNF X 60 seconds each; rest 0
C.loaded dorsi stretch X 60 seconds each

*no MU=3 strict pull-ups/3 bar dips each set