08.18.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C.5 get-ups ea side; rest as needed
D.8-1 ladder for time
-heavy russian swing
-ring push-ups (w/RTO)
E.accumulate 30 seconds in P.lette L-sit

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.5 loaded vertical jumps (w/light D-bells) X 3; rest as needed
B.snatch @ 65% X 2 X 4--drop all; rest as needed
C1.strict CTB pull-ups X 5-8 X 3; rest 20 seconds
C2.L-sit/V-sit X 10 seconds X 3; rest 0
C3.plow X 20 seconds X 3; rest 60 seconds
D.cuban rotations @ 4020 X 5 X 2; rest as needed