10.12.16

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
B1.OA .D-bell power snatch X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 3-4 X 3; rest 90 seconds w/15 seconds single leg seiza ea side
C.8:00 @ 85%
run 200 meters
10 lateral box step-overs @ 24/20
10 ring rows

Performance
A.16:00 block
-clean and jerk X 1.1 (20 sec b/t cluster reps)
-jump over hurdle from seated X 3
-butcher’s block or loaded shoulder flexion 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 5; rest 45 seconds
C.10 leg circles ea direction in seated straddle X 3; rest as needed