02.10.17

Fitness
A1.2 broad jumps on mat X 5; rest 20 seconds
A2.2 clean pulls @ 65% DL X 5; rest 20 seconds
A3.6-8 D-bell front squats @ 20X0 X 5; rest 60 seconds
B.row 150 meters @ 90% X 5; rest 60 seconds
C.post-training breathing

Performance
A.In 10:00, work up to a heavy jerk from the rack.
B.16:00 Block
-1-3 MUs (kipping allowed if you are approved for kipping)
-1 slow arm hauler
-row 200 meters @ 90%
-special shoulder #2 for 30 seconds ea
C.post-training breathing