08.17.16

Fitness
A1.pull-ups X 5-6 X 4; rest 0 seconds
A2.seated straddle PNF X 20 seconds X 4; rest 60 seconds
*No pull-ups = 10-20s holds.
**More than 12 strict pull-ups= add weight
B.heavy farmer’s carry 50 meters  X 4; rest 20 seconds
B2.10-20 tennis ball behind the back throw and catch X 4; rest 0 seconds
B3.front plank X 15 seconds X 4; rest 60 seconds

Performance
A.snatch @ 60-65% X 1 X 10; rest 30 seconds
B1.4-6 alt pistols X 4; rest 30 seconds
B2.50 meter double KB OH carry X 4; rest 30 seconds
B3.L-sit X 5.5.5 seconds X 4; rest 60 seconds
*add weight to pistols if 4-6 is easy