06.08.15

Fitness
A.for time
row 500 meters
+
3 rounds
12 wall ball shots @ 20/14
8 pull-ups
+
row 500 meters
B1.cuban rotations @ 4020 X 5-6 X 2; rest 20 seconds
B2.floor German Hang X 20 seconds X 2; rest 20 seconds

Performance
A1.snatch @ 75-80% X 3 X 4 (drop all); rest 15 seconds
A2.bad stretch X 15 seconds ea X 4; rest 75 seconds
B.work to a heavy 5 rep front squat @ 20X0 in 9 minutes or fewer(start @ 40%)
C.3 rounds for time
run 200 meters
15/10 CTB pull-ups
D.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds