04.07.16

Fitness
A1.2-10 strict pull-ups X 4; rest 30 seconds (add weight if over 10)
A2.10 alt lunge steps (w/D-bells) X 4; rest 30 seconds
A3.row 300 meters @ 85% X 4; rest 90 seconds
B.arched plank X 20 seconds X 3; rest as needed

Performance
A.power clean and jerk @ 60% X 2 X 5; rest 60 seconds
B.front squat @ 20X0 X 5 X 3; rest 2:00
C1.hollow plank X 20 seconds X 3; rest 20 seconds
C2.arched plank X 20 seconds X 3; rest 20 seconds