7-1-13

Workout

Mobility
Warm up

Fitness 
1) Squat Clean 3-2-1; rest 2 min
2) Snatch Balance x 3 x 3; rest 2 min
3a) Back Squat x 5 x 5; rest 2 min
3b) Weighted Pull up clusters x 2.2.2 x 5; rest 20 sec/3 min

Lady's
1) Snatch Grip Deadlift x 4, Power Snatch x 3, Hang Power Snatch x 2; rest 2 min x 6 complexes
2a) Back extensions x 10-12 x 5; rest 60 sec
2b) Seated dDB Shoulder Press x 10-12 x 5; rest 60 sec
3a) Good Mornings x 6-8 x 5; rest 1 min
3b) Push ups x 22 for time x 5; rest 1 min

Power
1)  Complete 4-6 attempts
     60 yd Pro Long Shuttle
         * Run forwards out and back pedal back.
         * 5 yds, 10 yds, 15 yds.
2) Squat 3x5
3) Shoulder Press 3x5