7-19-13

Workout

Mobility
Warm up

Fitness 
Push Sled x 50 m x 100% x 8; rest 90 seconds

* Sub would be 100 m sprints x 8 with 90 sec rest

Lady's
1)  Snatch Deadlift; build to 3 rm
2)  HSPU negatives; accumulate 40 reps @ 4 sec eccentric tempo

3 Rounds for Time
15 Russian KB Swings
15 Burpees

Power
2 RM Power Snatch + Max Reps OHS

7 Rounds
Handstand Holds for max time
10 Supine Ring Rows

Post total time of Handstand Holds