Wednesday 220713

Warm-Up: 0- 8
2 Rounds
100m Run
10 Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed

Get Fit: 12-28
5 Rounds (16:00 Cap)
200m Run
15 Push Ups
20 Alt S-DB Lunges 50/35
:30 Rest

Get Powerful: 35-45
Power Clean
Every :30 for 10:00
1 Moderate Rep, movement over load, practice moving well under fatigue!