7-18-13

Workout

Mobility
Warm up

Fitness 
21-15-9
Squat Clean 115/65
Dips

Lady's
20 sec Max reps Russian KB Swing
20 sec Max reps No Pushup Burpee
20 sec Max reps Box Jumps
350 m Run
Rest 6 min x 4

Power
1)  Shoulder Press x 5 x 3
2)  Weighted Chin ups 7 rm

Then
21-15-9
dDB Thrusters (50)
Box Jumps 20"