7-16-13

Workout

Mobility
Warm up

Fitness 
For Time:
400 m dKB Farmer's Carry
Every time you put the KB's down, complete 60 Jump Ropes and 10 Situps.
(400 m = 1300 ft)

 Lady's 
1)  Back Squat 3-3-3-3; rest 2 min
2) dDB reverse Lunges x 20 x 5; rest 90 sec
3)  Weighted Eccentric Pull ups @ 61J1 x 2-3 x 4; rest 20 sec

For time:
10-8-6-4-2

Hang Squat Clean @70% of 1 rm Squat Clean
Knees to Elbows

Power
Power Snatch 2 rm; 3 x 2 @ 90% orf 2rm
GHD Back Extension Iso hold x max time x 3

10 Rounds for Time
7 Ball Slams
5 TTB