06.12.15

Fitness
A1.snatch grip deadlift @ TNG X 4-5 X 3; rest 30 seconds
A2. archer ring push-ups X 4-6 (alt) X 3; rest 15 seconds
A3.table-to-plow X 4 X 3; rest 75 seconds
B.AMRAP P.lette push-ups w/feet on 20 in box in 2:00
C.accumulate 70 seconds in side plank (ea side)
D.cuban rotations @ 4020 X 10; rest 20 seconds
E.floor German Hang X 30 seconds

Performance
A.Build to a heavy hang snatch in 10:00--start @ 40% 1RM
B.2 rounds for time
4 rope climbs
20/15 bar dips
20 pistols (alt)
10 DLs @ 60%
5 wall walks
C.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds