12.18.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.3 rounds for time
run 400 meters
10 knees-to-elbows
20 ring push-ups

Performance

A.snatch pull + snatch high pull @ 115% of snatch X 4; rest 2:00

B.6 sets

6 alt jump lunges

run 100 meters @ 90%

rest/walk 3:00

12.16.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 800 meters
20 burpees (no jump)
20 russian swings @ 55/35
run 800 meters
rest 5:00 b/t sets

Performance
A.clean pull + clean high pull @ 110% of clean X 4; rest 2:00
B.hang clean @ 60% of clean X 2 EMOM X 5
C1.L-sit X 12 seconds X 3; rest 30 seconds
C2.leg rotations X 4-6 (alternating) X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds