08.27.15

Fitness
A1.barefoot bunny hop drill X 1 length X 3; rest as needed
A2.jump rope run X 50 meters X 3; rest as needed
B.5 T-get-ups ea side
C.for time
21-15-9 reps for time
P.lette push-ups
L-pull-ups
D.cuban rotations @ 4020 X 10 X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest as needed
B.5 kick ups to HS
C.clean and jerk @ ~ 65% X 6; rest as needed
D1.2-3 strict/minimal kip MUS X 3; rest 20 seconds
D2.supinated FLR (forward focus) X 10 seconds X 3; rest 0
D3.20 elevated hamstring pulses ea X 3; rest 60 seconds
E.ring side plank X 15 seconds ea X 2; rest as needed
F.cuban rotations @ 2020 X 8 X 3; rest as needed