11.28.17

Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 6-7-8 for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep snatch (drop all)
B.hang power clean and jerk @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 5 X 3; rest w/20 windshield wipers and child’s pose X 10 breaths
D.90/90 external rotation X 10 breaths
-special shoulder #1 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00