6-17-13

Workout

Mobility
Warm up

Fitness 
1a)  Good Mornings x 12 x 4 rest 30 seconds
1b)  Push Press x 12 x 4 rest 30 seconds
1c)  Superman's x 12 x 4 rest 30 seconds
1d)  Bench Press x 10-12 x 4 rest 3 minutes

Lady's

1)   Hang Power Snatch 3-3-3-3-3 rest 2 minutes
2a) Russian KB Swings x 18(Unbroken) x 4 rest 60 seconds
2b) Seated dDB Shoulder Press x 16-20 x 4 rest 60 seconds
3)  20 Push ups for time x 4 rest 30 seconds

Power

Back squat 3 x 5 add 5 lbs to last workout
Shoulder Press 3x5

7 Rounds

4 Shoulder to Overhead (115)
6 Lateral Bar Jumps
20 yd Shuttle (5 yds out and back, 10 yds out and back, 15 out and back 20 yd sprint)
*Rest as needed between rounds
*Start Shuttle as soon as you land on your 6th jump.

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