7-8-13

Workout

Mobility
Warm up

Fitness 
1) Snatch; Build to 1 rm
2) Clean and Jerk; build to 1 rm
3) Front Squat x 2 x 3; rest 3 min
4) Unbroken Pull ups x 3 x 20 for time

Lady's
1)  Touch and Go Power Snatch; build to 6 rm
2a) Back Extensions x 8-10 x 5; rest 45 sec
2b) Seated dDB Shoulder Press x 8-10; rest 45 sec
3a) Russian KB Swings x 20 x 5; rest 45 sec
3b) Ring Dips x 12(for time) x 5; rest 45 sec

Power
1)  Back Squat 3 x 5
2)  Shoulder Press 3 x 5

6 Rounds
Max Rep Ply Push ups
20 yd Shuttle Run
*  Plyo push up - start with one hand on 45 lb plate and one on floor with each push up, explode up and land with opposite hand on floor and plate.
*  20 yd shuttle = 5-10-5 pro shuttle
*rest as needed between sets