01.30.14

Fitness
A. power clean X 3 X 4; rest 90 seconds--drop all reps
B. 3 sets FAST
10 kb russian swings @ 55/35
10 burpees AFAP
10 kb russian swings @ 55/35
10 burpees AFAP
run 200 meters
rest until recovered b/t sets
(no mouth breathing)

Performance
A. front squat @ 65-70% X 5 X 3; rest 90 seconds
B. overhead press @ 65-70% X 5 X 3; rest 90 seconds
C. ring rows X6-10 @ 1111 X 3; rest 60 seconds