01.05.15

Fitness
A1.wall pull drill X 15 ea X 1; rest 0 seconds
A2.hop drill X 30 seconds X 1; rest 20 seconds
A3.barefoot running in place X 30 seconds X 1
B.2 sets @ 80%
row 600 meters
20 burpees (no jump)
10 pull-ups
100 meter waiter’s carry @ 35/15
run 600 meters
20 walking lunge steps
rest 4:00--change order second set

Performance
A.snatch pull X 2 @ 120% of snatch X 4; rest 90 seconds
B.OHSQ @ 32X1 X 5-6 X 3; rest 90 seconds
B.run 200 meters @ 90% X 4; rest 3:30
*Go to 400 meter mark and walk back.