10.17.14

Fitness
A. back squat @ 20X0 X 4-5 X 3; rest 2:00
B1. close grip bench press @ 20X0 X 4-5 X 3; rest 0 seconds and take 10-20# off
B2. close grip bench press @ 20X0 X 3-4 X 3; rest 90 seconds
C. EMOM X 5
2-3 weighted pull-ups
*goal is same weight for each set

Performance
A. EMOM X 6
2 cleans -drop each rep
start @ ~65% and build each set
B1. one arm push-ups @ 20X0 X 5-7 X 3; rest 45 seconds
B2. archer ring rows @ 1020 X 6-8 X 3; rest 90 seconds
C.run/row/AD for 10:00 @ Z1