09.28.16

Fitness
A.15:00 block
-back squat @ 21X1 X 5-6
-pronated ring rows @ X020 X 5-6
-OA lat stretch X 15 seconds ea
B.AB sprint 8 seconds X 6; rest until Z1
*use 5 second roll in

Performance
A.15:00 block
-snatch X 3
-OH med ball throw X 2 @ 10-15#
-loaded shoulder flexion or bretzel X 20 seconds
B1.back squat @ 21X1 X 5 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 90 seconds w/OA lat stretch for 10 s ea during rest