06.15.15

Fitness
A.5:00 @ 85%
5 pull-ups
10 push-ups
15 squats
rest 2:00
5:00 @ 85%
10 russian swings @ 55/35
run 200 meters
rest 2:00
5:00 @ 85%
row 500/400 meters
jump rope w/time remaining
B1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.clean and jerk @ 80-85% X 1 X 8; rest as needed b/t singles to ensure excellent technique
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.12-15 pull-ups (unbroken) X 3; rest 90 seconds
C.accumulate 90 seconds in straddle PNF
D.accumulate 60 seconds in hamstring PNF
E.floor German Hang X 20 seconds X 2; rest as needed