07.29.13

Fitness
A. single leg deadlift X 3 each side X 3; rest 90 seconds
B. overhead press X 5 X 4; rest 90 seconds
C. dips (strict) X 5-10 X 5; rest 60 seconds

Performance
A. snatch pull @ 110% of snatch X 2 X 6; rest 2:00
B1. muscle-ups X 4-5 X 4; rest 30 seconds
B2. Ring L-sit X 8-10 seconds X 4; rest 2:00