10.18.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.In 12:00, work to a heavy 2 rep DL @ X111
D1. OA DB press @ X020 (neutral to pronate) X 3 ea X 4; rest 30 seconds
D2. run 60 seconds @ 85% X 4; rest 60 seconds

Performance
A.12:00 block
-high hang snatch X 3 (drop all)
-med ball chest pass X 3 @ 10-15#
B.work to a heavy 3 rep front squat @ 21X1 in 10:00.
C.3-6 slow swans X 5; rest 45 seconds