10.01.15

Fitness
A.heavy russian swing X 10-15 X 5; rest 60 seconds
B.row 3:00 @ 85-90% X 3; rest 2:00
C.side plank X 20 seconds ea side X 3; rest as needed

Performance
A.snatch X 3 X 3 (drop all); rest as needed
B.hang clean and jerk X 3 X 3 (drop all); rest as needed
C.back squat @ 20X0 X 5-3-2; rest as needed
D.run 15 seconds @ 90% X 8; walk ~ 60 seconds