08.20.13

Fitness
A. In 10 minutes, work up to a heavy 2 repetition deadlift.
B1. floor press X 5 X 3; rest 30 seconds
B2. strict knees-to-elbows X 10 X 3; rest 30 seconds
B3. hollow plank 30 seconds X 3; rest 90 seconds


Performance

A1. power snatch @ 70% X 2 X 5; rest 30 seconds
A2. 1-3 muscle-ups X 5; rest 30 seconds
A3. 8-10 pistols (alternating) X 5; rest 90 seconds
B. accumulate 120 seconds in hollow plank