03.09.15

Fitness
A.Box/tactical breathing for 3-4:00
B.7:00 @ 85%
12 walking lunge steps
10 ring rows
8 dive bomber push-ups
run 200 meters
rest 3:00
7:00 @ 85%
8 knees-to-elbows
10 wall ball shots @ 20/14
12 hollow rocks
14 box step-ups @ 24/20
rest 3:00
Z1 of choice for 5:00
B.Box/tactical breathing for 2-3:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.power clean X 1.1.1 X 3; rest 30 seconds
A2.handstand push-ups X 6-8 X 3; rest 75 seconds
B1.front squat @ 20X0 X 3 X 3; rest 30 seconds
B2.archer ring rows @ X020 X 6-8 (alt) X 3; rest 90 seconds

*Keep the power cleans moderate and fast.