10.28.14

Fitness
A.clean grip deadlift @ X111 X 3-4 X 4; rest 2:00
B1.run 200 meters X 2; rest 60 seconds (15 seconds in ring FLR during rest)
B2.run 400 meters X 2; rest 2:00 (20 seconds in hollow plank during rest)

Performance

2:00 @ 90%

6 box jumps @ 24/20 (step down)

6 push-ups

rest 60 seconds

2:00 @ 90%

row (meters)

rest 60 seconds

2:00 @ 90%

10 wall ball shots @ 20/14

5 TTB

rest 60 seconds

2:00 @ 90%

run (meters)

rest 60 seconds

2:00 @ 90%

5 power clean and jerks @ 95/55

15 double unders