06.01.15

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.weighted ring pull-ups (supinate @ top) X 4-5 X 3; rest 15 seconds
A3.straddle pnf X 20 seconds X 3; rest 75 seconds
B.row 30 seconds @ 99% X 4; rest 2:00
C.DB external rotation @ 3020 X 8-10 ea

Performance
A1.clean and jerk X 3 X 4 @ 75-80%--drop all; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 75 seconds
B1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
B2.pull-ups X 8-12 X 3; rest 15 seconds
B3.straddle pnf X 20 seconds X 3; rest 75 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

*Pull-ups may be kipping or strict-no extra weight.