05.19.17

Fitness
A.4 rounds for time
run 200 meters
15 russian swings @ 55/35
15 ring rows
B.mobility/midline (barefoot)
-bad X 60 seconds
-OA lat stretch X 45 seconds ea
-floor german hang X 30 seconds
-toggle roll X 10-20 reps

Performance
A.jerk from rack X 2 X 5 @ 60%; rest 60 seconds
B.3 rounds for time
10 power cleans @ 55%
10 burpees over the bar
run 400 meters
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea