07.21.16

Fitness
A1.snatch grip deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.p.lette push-ups @ 1211 X AMRAP-1 X 3; rest 0
A3.pec PNF X 15 seconds ea X 3; rest 60 seconds
B.10:00 block
-5 D-bell bent over rows @ X020
-AD sprint 30 seconds
*Do not rush the rest on part ‘b.’

Performance
A.10 rebound lateral jumps X 3; rest as needed-barefoot and point toes
B.forward/backward shuttle X 3 laps X 5; rest ~ 60 seconds
C.4 sets @ 99%
6 plyo push-ups
12 jumping lunges (alt)
AD/row 35 seconds
Odd sets=row
Even sets-AD
Rest ~ 4:00 b/t sets