6 Power Snatch

6 OH Squats

6 Back Squats

6 Good Mornings

6 Bent Over Rows

6 Deadlifts

2@ 75#/53#   2@ 95#/63#

Then.

" McLuvin "  Dedicated to Stroup and Fitz

40/40 Ring Dips

40/40 Flutter Kicks

40/40 Mt. Climbers

3 times.

Post times.

Coaching Tips:Scale load and movements to match your current fitness level. The first workout is 2 sets with one weight and 2 sets with a slightly heavier weight. If you could not maintain proper form at the lighter weight, do not go up in weight the last 2 sets. Have the weights to be added nearby to make the change as quickly as possible.  The back needs to stay set during the good mornings and the depth you reach in hip flexion is determined by the point before you lose complete spine extension. In other words, keep your back flat.  It should remain flat during the bent over rows and deadlifts, as well.  The 40/40 means forty seconds of work followed by forty seconds of holds. Ring holds are at full arm extension, flutter kicks are feet are 6" off the ground and Mt. climbers are holds in plank position.