11.06.17

Fitness
A.In 9:00, work to a heavy 5 rep thruster from the rack.
B.row 1200 meters for time.
C.up dog X 6 breaths
-special shoulder #1 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back 4-5-6 for 2-3:00
*compare to 092517

Performance
A.AMRAP power cleans  @ ~ 65% in 2:00
rest 2:00
B.AMRAP of bar dips in one set
rest 2:00
C.run 800 meters for time
D.foot on rig for 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back  4-5-6 for 2-3:00
Notes:
bar dips = bodyweight for women and + 25# for men
*Compare to 092517