10.09.13

Fitness
A1. ring tuck pull-ups (knees tucked toward chest) X 5-6 @ 1121 X 4; rest 30 seconds
A2. ring push-ups @ 2111 X 6-10 X 4; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. standing triple jump X 8 hard jumps; rest as needed
B. close grip bench press X 3 X 3; rest 2:00
C. 5 touch-and-go power snatches (tough but doable) X 5; rest 60 seconds