12.28.15

Fitness
A.5 minute block
-duck walk (rest as needed)
*rest in IND or bootstrap stretch
B1.CGBP @ 31X1 X 6-8 X 3; rest 30 seconds
B2.1-7 pull-ups X 3--add weight if over 4; rest 90 seconds
C.run 60 seconds X 4; rest 60 seconds-stay consistent

Performance
A.10 strict MUs in 10 minutes or fewer--go for doubles if possible
B.In 9:00, work to a moderate 3 rep snatch-drop all reps.
C.low hang clean @ ~ 65% X 2 X 5 EMOM
D.row 45 seconds X 5; rest 45 seconds--stay within 10 meters