05.10.16

Fitness
A1.10-12 alternating loaded cossack squats X 3 (1 KB or DB); single leg seiza (lift knee) X 15-20 seconds ea
A2.L-Hang X 10-20 seconds X 3; prone shoulder swimmers X 5-7
B1.AD @ 85-90% for 2:00 X 2; rest 2:00
B2.row @ 85-90% for 2:00 X 2; rest 2:00
C.arched plank X 30 seconds X 3; rest 30 seconds

Performance
A.15:00 block
-snatch @ 75% X 1.1 (15 seconds b/t cluster reps)
-5 slow ring blenders ea direction
-floor pike X 30 seconds
B.15:00 block
-back squat @ 32X1 X 3-4
-1-2 rope climbs (use legs only if necessary)
-pigeon PNF X 15 seconds
C.run and/or row 30 seconds X 8; rest 30 seconds