11.07.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 053116
C.Z1 of choice for 5-10:00

Performance
A.standing broad jump--best of 3 attempts (inches)
B.work up to a 1 rep power snatch.
C.run 45 seconds @ 85%-90% X 5; rest/walk 90 seconds
*compare to 053116