7-15-13

Workout

Mobility
Warm up

Fitness 
1)  Power Snatch 2-2-2-1-1-1; rest 3 min
2)  Front Squat x 3, Push Jerk x 2, Split Jerk x 1; rest 2 min x 5
3)  Weighted Pull ups x 2-3 x 5; rest 2 min

Lady's
1) TNG Power Clean; build to 4 rep max
2a) sLeg Deadlift x 10-12 x 4/leg; rest 1 min
2b) Bench Press 20-20-15-15; rest 1 min

Power  
1)  Back Squat 3 rm
2)  Floor Press 5 rm
3)  Handstand Pushups x max reps x 3

Complete 4-6 efforts
100 yd sprint

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