07-30-2013 Tuesday Workout

Warmup
12 OHS
12 Pullups
12 Dips
12 KB Swings
12 Leg Swings Forward (R, then L)
12 Leg Swings Lateral (R, then L)
x 2 Rds

Skill/Strength
Snatch

Workout
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

After Party
Tire Flips!

Tags: air squat, barbell, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cleans, cleveland, Fitness, hand release, HIIT, lakewood, mobility, ohio, power cleans, pull up, push up, pushups, row, run, squat, squats, the chief, tire, tire flips