05.05.17

Fitness
A.AMRAP in 16:00
run 200 meters
10 burpee box step-ups @ 24/20
5 deadlifts @ 60% max
B.Mobility
-bad stretch X 60 seconds ea
-toggle roll X 20 reps
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.hang snatch @ 60% X 2 X 5; rest 60 seconds
B.3 rounds for time
run 400 meters
10 sandbag GTS @ 60/45
14 wall ball shots @ 20/14
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds