04.20.16

Fitness
A1.snatch grip DL @ X121 (re-set) X 6-8 X 3; bad PNF X 15 seconds
A2.protracted ring FLR X 10-25 seconds X 3; 90/90 pigeon PNF X 15 seconds
B.3 rounds for time
10/5 strict pull-ups
10/5 strict bar dips

Performance
A.15:00 block
-clean and jerk @ 70% X 3
-ring dips w/RTO X 3-5
-standing straddle w/10 sec PNF X 30 seconds
B. 15:00 block
-uneven split squat X 5 ea
-2-6 strict TTB
-pec PNF X 15 seconds
C1.hollow plank X 20 seconds X 3; rest 20 seconds
C2.slow arched swimmers 20 seconds X 3; rest 20 seconds

02.02.16

Fitness
A1.back squat @ 20X0 X 5 X 5; rest 30 seconds
A2.ring rows @ X020 X 5 X 5; rest 90 seconds
B.for time
50 push-ups
10 hollow rocks
30 push-ups
15 hollow rocks
20 push-ups
20 hollow rocks

Performance
A.EMOM for 10 sets
1-3 MUs
B.10 sets every 2 minutes (running clock) alternate b/t:
Odd=run 200 meters
Even=OHSQ @ 95/65# X 10