04.13.16

Fitness
A1.russian swings X 20 X 4; rest with bad stretch PNF X 15 seconds ea
A2.protracted ring FLR X 10-20 seconds X 4; rest w/rocking on forearms X 10
B.AMRAP in 10:00
10 hindu push-ups
10 ring rows w/feet elevated
C.Z1 for 5+ minutes

Performance

A.15:00 Block

-snatch @ 65% X 5 (drop all)

-6-10 ring push-ups w/RTO

-bad PNF X 15 seconds ea

B.15:00 Block

-split squat @ 30X0 X 6-8 ea

-strict TTB X 3-8

-pec PNF 15 seconds ea

C1.hollow plank X 20 seconds X 2; rest 20 s

C2.arched plank X 20 seconds X 2; rest 20 s