04.06.15

Fitness
A.8:00 @ 85%
row 500 meters
50 single jump rope reps
10 hindu push-ups
100 meter waiter’s carry (moderate-50 m ea side)
rest 4:00
8:00 @ 85%
run 200 meters
active hang 30 seconds
100 meter sandbag carry
14 walking lunge steps
B.single arm DB ext rotation X 6 ea X 2; rest as needed

Performance
A. hang snatch X 2 X 5--speed focus; rest 75 seconds
B.hang muscle clean X 2 X 5--speed focus; rest 75 seconds
C.run 1,000 meters X 2; rest 3:00
D.supine leg rotations X 10 (alt) X 3; rest 60 seconds