8-2-13

Workout

Mobility
Warm up

Fitness 
Run, Bike or Row for 30 min

Lady's  
1)  EMOTM for 12 min; 3 Touch and Go Power Clean @ 65% of 1 rm
2)  Push Jerk x 3 x 10; rest 45 sec (increase weight as you go)

Power
1)  Power Snatch 2 rm, 3 x 2@ 92.5% of 2 rm
2)  Glute Ham Raises x 6-10 x 3

4 Rounds
Complete 1 min of max reps for each of the following
Situps
Push ups
Supine Ring Rows
PVC Good Mornings