10.14.16

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
-deadlift @ X111 X 3
-kneeling DB seesaw press 6 (alt)
-thoracic bridge X 15 seconds ea
C.run 400 meters @ 85%; rest 2:00
run 200 meters @ 85%; rest 1:00
run 400 meters @ 90%

Performance
A.In 12:00, work to a heavy 2 rep snatch.
-3-5 plyo pushups b/t sets
B1.back  squat @ 21X1 X 3 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/OA lat stretch X 15 seconds ea during rest