05.25.16

Fitness
A1.back squat @ 31X1 X 8-6-4; rest 30 seconds
A2.ring rows @ X020 X 5-12 X 3; rest 90 seconds
B.10 sets EMOM
odd=run 30 seconds @ 85-90%
even=row or AD 30 seconds @ 85-90%

Performance
A.12 minute block
-snatch @ 75% X 1.1 w/15 seconds b/t cluster reps
-bad stretch PNF X 15 seconds
B. 2 sets @ Z2
Run 800 meters
Hollow plank 40 seconds
Row 800 meters
Arched plank 40 seconds