02.01.17

Fitness
Barefoot
A1.deadlift  @ X1drop @ ~65% X 2 X 8; rest 10 seconds--speed focus
A2.2  jumps over hurdle  X 8; rest w/single leg seiza (back and forth) for 30 seconds
B.front  squat @ 31X1 X 6-7  X 3; rest w/90/90 rotation X 2 ea w/50% tension + 30 seconds
w/Shoes
C.row 250  meters @ 90%  X 4; rest 60 seconds
D.post breathing

Performance
A.In 12:00, work up to a heavy 3 rep power snatch.
B1.1-3 strict MUs X 4; rest w/table X 30 seconds
B2.run 400 meters @ 90% X 4; rest 2:00
C.post breathing