07.12.13

Fitness
A. single leg deadlift W kbs or dumbbells (moderate) X 5 each side X 3; rest 90 seconds
B. floor press X 5 X 3; rest 90 seconds
C1. Turkish get-ups X 5 each X 3; rest 30 seconds
C2. 15 hollow rocks X 3; rest 90 seconds

Performance
A. 3 position snatch (high hang, low hang, floor) @ 55% of 1rm X 5; rest 90 seconds
B. strict handstand push-ups X 5-10 X 5; rest 90 seconds
C. 4-D plank X 30 seconds each X 2; rest as needed