07.16.14

Fitness
for 3:00 (technique focus)
alternating turkish get-ups
rest 3:00
@ 85% for 3:00
row (meters)
rest 3:00
@ 85% for 3:00
5 pull-ups
7 push-ups
9 squats
rest 3:00
@ 85% for 3:00
run 200 meter +
AMRAP wall ball shots @ 20/14 w/time remaining

Performance
A. clean pull @ 105% of clean X 2 X 5; --drop all reps; rest 75 seconds
B1. one arm DB/KB rows @ 1020 X 10-12 each side X 4; rest 30 seconds
B2. ring superman X 10 seconds X 4; rest 90 seconds