Monday July 22 2013

Prep 
3 x
10 Goodmornings 
10 Kettle Bell swings 
10 Scapular push ups 

Strength 
Shoulder press 
Warm up 10-7-5
Work 5-5-5

Conditioning 
6x 
3 Deadlift
3 Hang cleans 
3 Push jerk 

*Do not set the bar down! If you do set the bar down there is an imediate 25 Burpee penalty.  The goal here is to go as heavy as possible.  Weight can only go up, not down, weights can be repeated. 

Recovery 
Shoulder smash