04.16.15

Fitness
A1.back squat @ 32X1 X 6-8 X 3; rest 45 seconds
A2.HSPU or pike push-ups X 6-8 X 3; rest 90 seconds
B1.single arm DB/KB row @ X020 X 8-10 each side X 3; rest 15 seconds
B2.wall bridge rotations X 6 alt X 3; rest 60 seconds
C.accumulate 60 seconds in plow

Performance
A1.snatch grip deadlift @ TNG X 5-7 X 3; rest 15 seconds
A2.pigeon PNF X 20 seconds ea X 3; rest 75 seconds
B1.split or push jerk X 3 X 4; rest 45 seconds
B2.tuck front lever X 8-10 seconds X 3; rest 15 seconds
B3.floor German hang X 20 seconds; rest 60 seconds

speed focus on jerk--nothing over 60%