06.29.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.OA DB/KB overhead press @ X020 X 3-5 ea X 4; rest 15 seconds
A3.table-to-plow X 3 X 4 w/pauses @ top and bottom; rest 90 seconds
B.AMRAP P.lette push-ups in 3:00-do not go to failure in any 1 set

Performance
A.hang snatch @ ~ 80% X 1 X 5; rest       as needed
B.snatch @ 60% X 1 X 5; rest as needed
C1.front squat @ 20X0 X 3-5 X 3; rest 30 seconds
C2.pull-ups X 6.5.4 X 3; rest 2:00
D.accumulate 2 minutes in straddle (PNF as desired)
D1.cuban rotations @ 4020 X 4-5 x 2; rest 20 seconds
D2.floor german Hang X 20 seconds X 2; rest 30 seconds