6-14-13

Workout

Mobility
Warm up

Fitness 

3 Rounds for Time
20 Power Clean 95/65
60 Double Unders

If you want more, go for a long walk or bike ride later in the day.

Lady's

1) Hang Squat Clean 2-2-2-2-2-2-2-2 rest 90 seconds
2) Front Squat 3-3-3 rest 2 minutes

5 sets for max reps:
30 sec max reps front squat 65#
60 sec max sets of 2 unbroken CTB Pull ups
rest 4 minutes between sets

Power

 Complete 3 Rounds of 1 Minute at each station.  Rest 1 minute between rounds.

Back Squat 155
dDB Bent Over Row 30 lbs
Box Jumps 20"
dDB Push Press 30 lbs
Russian KB Swings 53

Clock does not stop rotate at 1 minute marks 1 point for each rep.  Post score.