04.27.16

Fitness
A1.6-8 alternating loaded cossack squats X 3 (1 KB or DB); pigeon pnf X 15 seconds ea
A2.12-14 knees-to-elbows X 3; shoulder internal rotation bridge X 15 seconds
B.run and/or row for 90 seconds @ 85% X 4; rest 90 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

Performance
A.15:00 block
-snatch @ 75% X 2 (drop all)
-planche leans on P.lettes (hollow emphasis) X 10-20 seconds
-90/90 (back leg lift emphasis) X 6-10 seconds ea
B.15:00 block
-back squat @ 32X1 X 5-7
-1 strict pull-up + 1 strict TTB X 2-6
-shoulder internal rotation bridge X 15 seconds