7-22-13

Workout

Mobility
Warm up

Fitness 
1)  Power Clean; build to 1 rm
2)  Back Squat; build to 1 rm
3)  AMRAP power cleans in 8 min @ 90% of 1 rm

Lady's 
1)  Power Clean x 3 x 5 @ 80% intensity; rest 90 sec
2a)  Deadlift 5-3-1; rest 2 min
2b)  Bench Press 10-8-6; rest 2 min
3)  Max Reps Hand Release Pushups in 2 min

Power
OHS 2 rm
Shoulder Press 5 rm

10 x 50 yd sprints; rest 45 seconds