04.24.15

Fitness
15:00 @ 85% X 2
row 500 M
20 push-ups
20 lunge steps
10 russian swings @ 55/35
run 400 meters
100 meter waiter’s carry @ mod weight (switch @ 50 m)
10 ring rows
10 sec L-sit
rest 5:00 b/t sets

Performance
A1.max vertical jump X 2 X 5; rest 10 seconds
A2.hang snatch @ 50-60% X 2 X 5; rest 60 seconds
B.clean + 2 jerks @ ~ 50-60% X 5; rest 60 seconds
C.@ 80%
row 800 meters
accumulate 45 seconds in hollow plank
run 800 meters
accumulate 30 seconds in ring superman
row 800 meters