July 18, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) 3 sets of:
Power Clean Cluster
-Start with weight on ground, lift to knees, return to ground. Lift to hips, return to ground. Power clean. Do this for 3 reps.
-Build to your heaviest set of 3 reps.

C) Snatch Grip Deadlift 3 x 5 @ 100% of 1RM

D) Tabata Burpee’s
-4 minutes of 20 sec on/10 sec rest for max reps per round.