7-30-13

Workout

Mobility
Warm up

Fitness 
Row 1000 m @85% x 3; rest 3 min

Lady's
1)  Hang Squat Clean 2-2-1-1; rest 2 min
2)  Weighted Pull ups 2-2-2-2-2-2; rest 1 min
3a)  Front Squat 8-8-8; rest 90 sec
3b)  AMRAP Strict Pull ups in 3 min x 3; rest 90 sec

Power 
1)  Power Clean x 3 x 5
2)  Weighted Pull ups 7 rm
15 min AMRAP
10 Russian KB Swing
60 ft sKB Walk w/ KB in Rack Position R
10 Russian KB Swing
60 ft sKB Walk w/ KB in Rack Position L