06.22.15

Fitness
A1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
A2.DB/KB row @ X020 X 8-10 ea X 3; rest 30 seconds
A3.russian swings X 15 (mod) X 3; rest 30 seconds
A4.run 400 meters @ 80% X 3; rest 2:00
B1.Cuban  rotations @ 4020 X 10 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance

A.snatch @ 70% X 1 X 4; rest as needed

B.snatch @ 60% X 1 X 4; rest as needed

C1.split squat @ 30X0 X 8-10 X 3; rest 30 seconds

C2.8-10 pull-ups (unbroken) X 3; rest 15 seconds

C3.pigeon X 15 seconds ea X 3; rest 75 seconds

D.floor German Hang X 20 seconds X 2; rest as needed