Here's a fairly quick workout incorporating strength in an Olympic lift combined with a gymnastics and body weight movement. Who's excited?

Keep in mind we'll be doing something totally different for the 4:30pm and 5:30pm Friday Night Lights partner workout, so better get this one in if it looks more appealing.

10x3 pause (3 secs) Front squats @ 65%
-rest 1 min between sets-

Top of ring dip holds

2 Rounds
15 Power snatches 95/65
30 pull ups
45 sit ups