Sunday- June 16, 2013

warm up

450m run

then...

3 burpee broad jumps

4 spidermans

8 squats

4x

AMRAP 11

5 pull ups

5 clean grip power snatches (115lbs/ 85lbs)

5 toes to bar

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

60% + bands

or

80% straight weight

-Behind The Back Shrugs

3 sets

-ABS

Olympic

Power Clean + Push Jerk

 1X70%,

1X75%

 1 x 80% x 3