01.11.16

Fitness
A.front squat @ 20X0 X 6 X 3; rest 45 seconds
A2.OA DB/KB row @ X020 X 6 ea X 3; rest 90 seconds
B.EMOM for 10 sets
Odd=5-10 P.lette push-ups
Even=4-6 strict TTB

Performance
A1.run 400 meters X 4; rest 20 seconds
A2.power clean and jerk X 6 X 4 (first set @ 60%-TNG or drop); rest 90 seconds
B.3-7 kipping CTB pull-ups X 5; rest 45 seconds