B cycle, Week 1, Day 2

31 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVC, 45# bar.
Overhead Squat: PVCx3, bar x3

Power Snatch - 80% x2x3 80#
Power Clean & Jerk - 80% x1 +2x3 115#

MetCon: 3 rds for time of:
15 kip pull ups
10 KB snatch (swing) - 25% BW 40#

Workout Time: 9 minutes
MetCon Time: 12 minutes