09.23.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. strict pull-ups (pronated) X amrap-1 X 4; rest 30 seconds
B2. 15 hollow rocks X 4; rest 90 seconds

Performance
A. snatch X 2 X 5 @ 65%; rest 2:00
B. row 30 seconds (m) @ 99% X 5; rest 3:00
C. 3D plank X 30 seconds each X 2; rest as needed