08.20.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C. 2 sets @ 85%
run 600 meters
10 hollow rocks
10 pull-ups
100 meter sandbag carry
1 lap bear crawl
10 bar dips
5 strict KTE
5 sprawl layouts
row 400 meters
rest 4:00 b/t sets

Performance
A1.hang clean and jerk @ 62% X 2 X 4; rest 0-drop all
A2.rib pull X 3-4 X 4; rest as needed
B.15-12-9 reps for time
-thrusters @ 50% front squat
-strict pull-ups
C1.floor german hang X 20 seconds X 2; rest as needed
C2.cuban rotations @ 4020 X 5 X 2; rest as needed