6-28-13

Workout
 
Mobility
Warm up

Fitness
20 min Row
20 min Run
@ 65% pace

Lady's
1)  Snatch Balance 3-3-3-3-3; rest 2 min
2)  Hang Squat Snatch x 2 x 14; rest 45 sec (55-75% of 1 rm working on speed and technique)

For Time:
25 Pull ups
25 Back Squat @ 70% of 1 rm
25 TTB
25 Back Squat @50% of 1 rm
25 Pull ups

Power
1) Power Clean 5x3
2) Strict Chin ups 3 x max reps

Complete the heaviest set possible:

1 rep = all 4 moves.

• Deadlift from floor to knee, return to floor
• Deadlift from floor to hip, return to knee height.
• High Pull from knee to full ext., return bar to floor.
• Power clean

 Perform 3 reps per set.
*Work up to the Heaviest set of 3 possible.