08.07.15

Fitness
A1.shrimp squat X 6-8 ea X 3; rest 30 seconds
A2.pike push-up X 6-8 X 3; rest 0 seconds
A3.straddle X 30 seconds X 3; rest 60 seconds
B1.100 meter farmer's carry (heavy) X 2; rest 30 seconds
B2.side plank X 30 seconds ea X 2; rest 60 seconds

Performance
A.hang power clean @ 60% X 2 X 4; rest as needed
B.for time
5 rope climbs
15/7 strict HSPUs
200 meter sandbag carry @ 60/45
10 power cleans @ 60%
15 burpees over the bar
C.DB ext rotations @ 3020 X 10 ea