10.11.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B.15:00 block
-D-bell or KB front squat @ 21X1 X 5-6
-barbell bent over row @X020 X 6-8
-OA lat stretch X 15 seconds ea
B.run 15 seconds fast X 8; rest 60 seconds

Performance
A.5 rounds  for time
5 power snatches @ 70%
3 MUs
B.run/row 200 meters @ 85-90% X 6; rest 60 seconds
*you choose mix and match ok.
C.Z1 for 5:00
*No MUs = 3-5 strict pull-ups + 3-5 strict dips (ring or bar) ea set.