7-29-13

Workout

Mobility
Warm up

Fitness 
1)  Power Clean 3-2-1-3-2-1; rest 3 min
2)  Back Squat; build to a 20 rep max
3)  Glute Ham Raise x 5 x 4

Lady's 
1)  Deadlift @ 31x1 5-5-5-3-3-3; rest 2 min
2)  Behind the Neck Push Press; build to 5 rm
3a)  Russian KB Swings x 15 unbroken x 4; rest 1 min
3b)  Push ups 20 for time x 4; rest 1 min

Power 
1)  Back Squat 5 rm
2)  Back Squat x max reps @ 85% of 5 rm x 1
3)  Glute Ham Raises x max reps x 1

21-15 9 for time
Bench Press @ bw
Bar Dips