Oct 20 2013 from Keith Riel on Vimeo.
Fitness
20 minute AMRAP
5 push ups
10 TRX/Ring rows
20 walking lunges
Performance
5 sets:
1:30 on 3:00 off
5 Burpees (touch bar)
10 T2B
2 lengths sled push 200#/150#
AMRAP DU
This should be at 90-100% effort, speed is key here!
Sport
Snatch Balance
3-3-3-3-3
Snatch
2-2-2-1-1-1 @70-90%
