7-4-13

Workout

Mobility
Warm up

Fitness 
For Time:
"Jackie"
1000 m Row
50 Thrusters 45#
30 Pull ups

Lady's
1) Snatch High Pulls 2-2-2-2-2-2; rest 2 min
2) 12 Minute AMRAP

• 10 Power Clean (45#)
• 10 Burpees
• 8   Power Clean (55#)
• 10 Burpees
• 6   Power Clean (65#)
• 10 Burpees
• 4   Power Clean (75#)
• 10 Burpees
• 2   Power Clean (85#)
• 10 Burpees

Power
Bench 3x5

Complete 3 Rounds:
5 Squats
5 Broad Jumps
*Keep track of total distance on broad jumps
Rest 3 minutes between rounds.