05.07.15

Fitness
2 sets @ 85%
10 goblet squats @ 55/25
15 no jump burpees
row 400 meters
100 meter sandbag carry @ 60/45
12 hindu push-ups
12 ring rows
run 400 meters
rest 4:00 b/t sets--change order second set
B1.floor german hang X 20 seconds X 2; rest as needed
B2.cuban rotations @ 4020 X 8-10 X 2; rest as needed

Performance
A.hang muscle snatch X 2 X 4 (light and fast); rest 45 seconds
B.hang pull + hang clean X 1 X 4 (light and fast); rest 45 seconds
C.row 500 meters @ 90% X 2; rest row time
D.run 400 meters @ 90% X 2; rest run time
E.accumulate 75 seconds in hollow plank