4 7

                           2015

Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength: 

3X3 deadlift

Workout:

5 rounds of:

400M run

15 pull-ups

10 hang power Snatch (95/65)

Finisher:

4 rnds

100m Faraways

6 turkish getups

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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