06.03.15

Fitness
A1.clean pull X 4 X 3 (drop all); rest 30 seconds
A2.pike push-ups X 4-6 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.AMRAP hindu push-ups for 2:00
C.accumulate 75 seconds in hollow plank
C1.cuban rotations @ 4020 X 6-8 X 2; rest 20 seconds
C2.floor German hang X 20 seconds X 2; rest 30 seconds

Performance
A1.hang snatch @ 60-65% X 2 X 5-drop all; rest 0 seconds
A2.lunge w/rotation X 10 seconds ea X 5; rest 45 seconds
B.2 sets @ 85%
run 400 meters
20 wall ball shots @ 20/14
10 hollow rocks
10 pull-ups
20/15 p.lette push-ups
20 box step-ups @ 24/20
row 300 meters
rest 4:00 b/t sets
C.DB ext rotation @ 3020 X 10 ea