01.19.15

Fitness
A1.ring FLR (supinated) X 20 seconds X 4; rest 30 seconds
A2.knees-to-elbows @ 6-8 X 3; rest 30 seconds
A3.one arm DB or KB row @ 1010 X 5-6 ea X 4; rest 30 seconds
A4.duck walk 1 length X 4; rest 30 seconds; rest 75 seconds
B.Cuban rotations @ 4020 X 6-8 X 2;rest as needed

Performance
A.In 8:00, work up to a heavy single power snatch.
rest exactly 2:00
B.12-9-6 reps for time
power snatch @ 65% of ‘a’
ring dips
C.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed