12.27.16

Fitness
A1.front squat @ 21X1 X 8-10 X 3; rest w/hip internal rotation X 20 seconds ea
A2.supinated pull-ups X AMRAP-1 X 3; rest w/loaded shoulder flexion X 30 seconds
B.2 continuous get-ups ea side X 3; rest w/special shoulder #1 (back of hand down) X 20 seconds ea

Performance
A1.clean and jerk @ 65-70% X 1.1.1 X 3; rest 30 seconds
A2. alternating side shuffle w/cones ~ 12 feet apart for 30 seconds X 3; rest 60 seconds
B.10:00 block (barefoot)
-forward roll into jump over hurdle X 2
-TTB w/shoulder elevation X 5-8
-balance on PVC for 60 seconds