06.10.15

Fitness
A1.front squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.Pec  PNF X 15 seconds ea X 3; rest 75 seconds
B.4 sets @ 95%
10 jump squats
run 100 meters
rest/walk back to start (run to stop sign)
C.DB external rotation @ 3020 X 6-8 X 2; rest 30 seconds

Performance
A. 10 sets EMOM
odd=2 hang clean and jerks @ 55-60%-drop both
even=5 single leg glute bridges ea side
B.6:00 @ 85%
5 pull-ups
6 box jumps @ 24/20 (step down)
7 deck squats
8 push-ups
rest 3:00
6:00 @ 85%
run 100 meters
10 russian swings @ 55/35
25 double unders
C.cuban rotations @ 4020 X 5-6 X 2; rest as needed