02.23.15

Fitness
A.split squat @ 20X0 X 8-10 ea X 3; rest 90 seconds
B1.single arm KB/DB press @ X020 X 8-10 X 3; rest 30 seconds
B2.ring rows @ X020 X 8-10 X 3; rest 30 seconds
B3.barefoot tuck jump X 3 X 3; rest 90 seconds

Performance
A.power clean and jerk @ TNG X 5 X 3--speed focus; rest 90 seconds
B.front squat @ 20X0 X 4-5 X 3; rest 2:00
C1.ring dips @ 30X0 X 5-7 X 3; rest 30 seconds
C2.single arm DB/KB row @ X020 X 5-6 ea X 3; rest 90 seconds