12.04.17

Fitness
A.3 sets @ 80%
row 600 meters
10 sprawl-to-layouts
75 jump rope reps
10 sandbag GTOHs
10 deck squats
rest 2:00 b/t sets
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep clean and jerk (drop all)
B.hang power snatch @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 3 X 3; rest w/10 90/90 rotations and twisting lunge X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00