Tuesday 2/24/15

1.)  Dynamic warm-up, Inchworm, 3 position lunge, PNF squat stretch, Piriformis stretch, Foam roll and lacrosse ball smash, PVC pass thru's, Burgener warm-up

2.)  Every 2 minutes for 4 Rounds

6 Touch and Go Squat Cleans @ 65-75% or 1 RM

Start at 65% and if it feels good and smooth

3.)  AMRAP 12'----Climb the Ladder

1 Power Snatch 115/75#    C: 135/95

1 Pull-up and 1 Dip  c:  1 Muscle Up

2 Power Snatch

2 Pull-ups and 2 dips  C:  2 Muscle Ups

3 Power Snatch

3 Pull-ups and 3 Dips  C:  3 Muscle Ups

and so on...