6-24-13

Workout

Mobility
Warm up

Fitness
1)  Deadlift; build to a 5 rm
2)  Push Press; build to a 3rm
3a)  Power Snatch x 3 x 5 @65%; rest 30 sec
3b)  Burpees x 10 x 5; rest 30 sec

Lady's
1) Hang Power Snatch from below the knee 2-2-2-2-2; rest 2 min
2a) Weighted Back ext x 12-15 x 5; rest 1 min
2b)  Seated dDB shoulder press x 12-15 x 5; rest 1 min
3a)  Seated Good Mornings x 8-10 x 4; rest 45 sec
3b)  25 push ups for time x 4; rest 45 sec

Power
1)  Back squat 3x5

5 rounds for time
1 Push Press @ BW
1 Pull up
1 Push Press @ BW
3 Pull ups
1 Push Press @ BW
5 Pull ups

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