Saturday 201107

Warm-Up:0-9
400m Run
2x up and back' Bear Crawl
10 Alt Lunge w/ torso twist
10 Power Snatch w/ empty bar or PVC
10 OHS
10 Hang Squat Snatch

Get Powerful: 12-27
Squat Snatch
complete the following:

Every :20 for 3:00
1 Rep at 60-70%

Every :40 for 4:00
1 Rep at 70-80%

Every :60 for 4:00
1 Rep at 80-90%

Get Fit: 30-50
E5MOM

18/14 Calorie Bike

15 KBS(heavy)

12 SA DB Push-Press(6/arm)