07.13.15

Fitness
A.for time
row 1,000/800 meters
30 no jump burpees
50 jump rope singles
15 pull-ups
100 meter sandbag carry
run 800 meters
B.accumulate 2:00 in straddle (upper support ok)
C. 60 seconds loaded dorsi stretch ea side
D.hamstring PNF X 60 seconds ea side

*student chooses sandbag

Performance

A.snatch X 1 X 3 @ 80-90%; rest as needed

B.snatch @ 60% X 2 X 3; rest as needed- drop all

C.front squat @ 20X0 X 2-3 X 3; rest 2:00

D.3 sets 

8-10 CTB pull-ups (kip ok)

run 200 meters @ Z1

straddle X 60 seconds (arm support ok)