15 Jan 2013

Warm Up:
50 Double Unders
Junkyard Dog
Bergener Warm Up

Workout:
10 Power Snatches (Touch and go) 70% 1RM
20 Shuttle Runs
10 Clean & Split Jerks (Touch and go) same weight
20 Shuttle Runs
10 Power Snatch
20 Shuttle Runs

Note: Those not proficient in the olympic lifts will do med ball cleans for the snatches and heavier dumbbell cleans for the Clean and Jerks.