11.06.14

Fitness
A1. snatch deadlift (moderate) @ X1drop X 5 X 4; rest 30 seconds
A2. run 400 meters @ 80% X 4; rest 30 seconds
A3. row 400/300 meters X 4; rest 75 seconds

Performance
2 sets @ 80%
row 500/400
20 box step-ups @ 24/20
100 meter farmer’s carry @ 55/35
20 burpees (no jump)
20 double unders
20 ring rows
run 400 meters
rest 5:00 b/t sets