6-13-13

Workout

Mobility
Warm up

Fitness 

1)  Front Squat Clusters 3-3-3x5 rest 20 sec/rest 3 minutes
2)  Snatch Grip RDL x 10 x 4 rest 2 minutes between rounds


Lady's

1)  Clean Grip High Pulls 3-3-3-2-2-2 rest 90 seconds (Pause 2 seconds below knees before pulling)
2)  Push Press 8-8-8 rest 2 minutes
3)  Split Jerk 3 reps Every Minute on The Minute for 12 minutes @65-75% of 1 rm


Power

 Power Clean 5 x 3

Complete 5 Rounds of the following:

1 Muscle Clean then 1 Push Press, 2 Muscle Cleans then 2 Push Presses, and so on until you can't complete the progression.

Rest 3-4 minutes between rounds.

Adjust your weight if necessary and try to beat your previous rounds.  Start each muscle clean from the ground.

Post results to comments.