09.06.16

Fitness
for time
row 500 meters (once)
then…
21-15-9 reps of
-squat jumps
-russian swings @ 55/35
then…
run 400 meters (once)

Performance
A.shrimp squat X 3 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row or run 400 meters
5 power cleans @ 55%
5 burpees
5 power cleans @ 50%
5 burpees
5 TTB
50 meter sandbag carry @ 60/45
Rest 90 seconds b/t sets
*May mix and match row/run