05.15.17

Fitness
A1.front squat @ 20X0 X 5 X 3; rest w/90/90 external rotation X 20 seconds ea
A2.DB/KB OA OH press @ X020 X 1-2-3 ea side X 3; rest w/special shoulder #2 X 20 seconds ea
B.15:00 Block
-ring FLR X 20 seconds
-founder X 20 seconds
-10 hollow rocks
-run 200 meters easy
C.Mobility (barefoot)
-PVC balance X 60 seconds
-dorsi stretch X 45 seconds ea
-walk on knife edge (outer) of foot for 60 seconds
-bad X 60 seconds ea

Performance
A.In 12:00, work to a heavy 4 rep clean and jerk
B.run 2:00 @ 85-90% X 4; rest/walk 2-4:00
C. mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea