6-20-13

Workout

Mobility
Warm up

Fitness

1) Hang Squat Clean  Build to 3 rm
2)  Touch and Go Power Snatch 5-5-5; rest 2 min

Lady's

1)  Snatch grip RDL @6020, x 3-4 x 5; rest 90 sec
2)  Push press x 5, Push Jerk x 3, Split Jerk x 2; rest 90 sec x 5
3)  Dynamic Push ups x 306(unbroken) x 10; rest as needed

For time:
50 Russian KB Swings
200 Double unders

Power

1) Back Squat 3 x 5
2) Bench Press 3 x 5

Complete 5 Rounds
30 sec Max Reps sKB Push Press 35# R
30 sec Max Reps sKB Push Press 35# L
1   Min Superman Hold

Post total push press reps and # of rounds you were able to complete the 1 min superman hold.