06.16.16

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.pull-ups X 8-10 X 3; pec PNF X 15 seconds
B.12:00 block
-OA OH press @ X120 X 5-6 ea
-AD sprint X 10 seconds (5 sec roll in)
-hip internal rotation PNF X 15 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 75% X 1-3 (base on feel)
-5 max vertical jumps
B.@ 85-90%
Run 800 meters; rest run time
Run 400 meters; rest run time
Run 200 meters
C.12:00 block
-loaded shoulder flexion 20 seconds
-jefferson hang 20 seconds
-90/90 switch X 6 alt
-german hang 20 seconds
-bad X 20 seconds
*No need to duplicate above movements in post training mobility.