Workout of the Day 9/17/2013

Weightlifting

Power Clean + Push Press Max

Conditioning

Working either alone or w/ a partner cycle through the following:
3 sets:
:30 work/:30 Rest
Hammer Swings
Tire Flips
Sandbag Clean and Press
Russian Swings 70/55
DB Snatch 70/50

Extra Work

Find max weighted pull up

EMOTM 1 bar muscle up 5 hollow rocks

Seated DB press 4×10

Post your loads and reps to comments.

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