05.17.17

Fitness
A.16:00 Block
10 D-bell snatches (alt)
-10 quadruped rocks
-supinated pull-up X 5
-wrist rack X 20 seconds ea
*over 10 pull-ups = add weight
B.run 3:30 @ 85-90% X 2; rest/walk 3-5:00
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 snatch.
B.4 sets
-ring superman X 10 seconds
-1 turkish get-up ea side
-3-5 Dragon Flags
-run 200 meters @ z2
C.mobility
-special shoulder #1 X 60 seconds ea
-sphinx position X 60 seconds
90/90 internal rotation X 60 sec ea