Tuesday 02/25/14

"FLUBBER"

Warm-up
Cardio and Bodyweight warm up
Arm Swings 10 each arm and direction
2x3 negative pull ups
5 Under fence push ups
5 Overhead Squats with pvc pipe or light bar, holding down position for 3 seconds
15  GHD Back Ext

Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Wall Ball 20/14#
1:00 ME Burpees
1:00 Rest

Skill
Deadlift (Level 1 (Amateur))
5 RM (add 10 lbs to last workout)
Power Snatch (Level 2 (Collegiate))
2 RM
Power Snatch (Level 3 (Professional))
2 RM