10.28.13

Fitness
A1. 3-7 strict pull-ups X 5; rest 30 seconds
A2. ring push-ups @31X1 X 5-10 X 5; rest 90 seconds
B. run 400 meters X 5; rest run time

Performance
A. high bar jump squat @ 21X1 X 5 X 5; rest 90 seconds
B. close grip bench press X 3-2-1; rest 2:00
C. power snatch @ 55% X 1-5 laddersX 2; rest 20 seconds between each ring on the ladder and b/t ladders--this will be 30 total reps