4/1/13

 bcc
warmup
ankle+wrist
leg swings
l pulls
squats
skill
toes to bar 3x10
db snatch work up to a heavy set of 3
strength
back squat 4x5@%60
pullup amap in 4 sets
speed
400m x2
wod
10 hspu
40 burpees
40 situps
10 hspu

ssp
warmup
ankle+wrist
leg swings
l pulls
squats
skill
toes to bar 3x10
snatch  3's
strength
back squat 4x5@%60
pullup amap in 4 sets
speed
100m x4 @80%
con
max hspu x2
max situps 1minx2