09.25.13

Fitness
A. clean and jerk X 3 X 4; rest 60 seconds (technique focus--drop all reps)
B. row 20 seconds all out  (meters) X 5; recover off of rower as needed to produce good power (note rest time in journal)--these are sprints

Performance
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 5 X 3; rest 2:00
C. handstand push-ups @ 30X0 X amrap -1 X 4; rest 90 seconds