07.06.15

Fitness
A.front squat @ 20X0 X 5-3-2; rest 2:00
B1.archer ring rows X 6-8 (alt) X 3; rest 15 seconds
B2.handstand opener on box X 15-20 seconds X 3; rest 60 seconds
C.3 sets @ 95%
20 squat jumps
row 250/200
rest 4-5:00 b/t sets

Performance
A.clean @ ~ 80-85% X 1 X 5; rest as needed
B.clean @ ~ 60% X 1 X 5; rest as needed
C1.back squat @ 20X0 X 2-3 X 3; rest 30 seconds
C2.pull-ups X 6.5.4.3 X 3; rest 2:00
D.hamstring good morning w/~ 35# X 5 ea w/ 60 second hold on final rep
E.DB external rotation @ 3020 X 5-6 each
F. floor German hang X 30 seconds