06.14.17

Fitness
A1.front squat @ 20Xo X 5-3-5-3-5 X 5; rest w/90/90 internal rotation X 20 seconds ea
A2.pike push-ups X 5-6 X 5; rest w/elevated child’s pose X 20 seconds
B.5 sets
-ring superman X 10 seconds
-run,  AB or row @ z2 for 60 seconds
C.Mobility
-DB external rotations @ 3020 X 5 ea X 2
-bad X 60 seconds ea
*note: ‘A1’ is a wave load. First set is heavy 5, second set is heavy 3, third is heavy 5, etc. Only 5 sets total (just like ‘A2’.). Allows for priming of the CNS and, maybe, heavier loads in later sets.

Performance
A.work up to a heavy 2 rep high hang snatch in 12:00.  Drop reps once it gets heavy.
B.run 20 seconds @ 90% X 8; rest/walk 60 seconds
C. mobility
-bretzel X 60 seconds ea
-child’s pose X 60 seconds
-dorsi X 60 seconds ea