06.16.17

Fitness
A1.clean grip DL @ X111 X 6-8 X 5; rest w/sphinx X 30 seconds
A2.supinated pull-ups X 3-5 X 5; rest w/OA lat stretch X 20 seconds ea
A3.run 60 seconds @ 90% X 5; rest/walk 60 seconds
B.mobility
-dorsi stretch X 60 seconds ea
-single leg seiza -move back and forth for 60 seconds
-bad X 60 seconds ea

Performance
A.1 clean + 2 jerks X 5; rest 90 s-2:00-start @ ~ 70% and go from there
B.5 sets
-5 hanging leg raises (passive shoulders)
-12 hollow rocks
-1 get-up ea side
-cyclic Z2 for 60-90 seconds
C.Mobility
-thoracic bridge X 15 seconds ea
-elevated child’s pose X 60 seconds
-seated pike X 60 seconds
-sphinx X 60 seconds