07.15.2015

WARMUP
10 JACKS
10 PEAKS AND VALLEYS
10 LEG RAISE
10 WEIGHTED ARM SWING F/B
10 WEIGHTED ARM SWINGS -LAT
2X1:00 BUDDY FRONT RACK STRETCH
2X1:00 COUCH STRETCH 

FITNESS
1)5X3 POWER SNATCH
2)4X6 FRONT SQUAT
3)3X10 KB STEP UPS

PERFORMANCE
1)5X5 FRONT SQUAT @ 50-60-70-70-70
2)3X5 RDL @ 70 of Snatch
3)5X3 SNATCH  @ 50-60-70-70-70

WOD
10 AMRAP
10 KB SWINGS
10 BURPEES