09.21.16

Fitness
A1.clean grip deadlift @ X021 X 5-6 X 3; rest 30 seconds
A2.HS or pike push-ups X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.8 sets
odd=row 20 seconds @ 90%
even=AD 20 seconds @ 90%
*rest until back to Z2 breathing

Performance
A.EMOM for 10 sets
-2 power clean and jerks @ 70%-drop all
B.AB sprint 10 seconds X 6; rest 90s-2:00
C.ring superman X 10 seconds X 4; rest as needed