12.11.15

Fitness
A.60 seconds of practice X 3; rest 60 seconds
-IND--seiza--side sit--side sit--seiza--IND
B1.CGBP @ 30X0 X 8-10 X 3; rest 45 seconds
B2.1-4 strict pull-ups (add weight if over 3) X 3; rest 60 seconds
C.run 400 meters X 3; rest 2:00

Performance
A.high hang snatch @ 55-60% X 2 X 4; drop all-rest as needed
B.clean + 2 jerks @ 55-60% X 1 X 5; rest as needed
C1.1-4 strict MUs X 4; rest 0
C2.bunny hop into 50 meter technique run X 4; rest 75 seconds
D.6 sets w/a 2:00 running clock
odd=row 200 meters
even=run 200 meters