1 March 2009
Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Front Squat - heavy single 150# (45x3,65x3,95x2,115,135,145); 80% of that 3 x 3 120#
Snatch Pull - 100% (of snatch) x 3 x 3 110#
Rack Jerk - heavy single 145# (115x3,120x3,125x2,130x2,135,140)
MetCon: 5 rds for time of:
5 burpees
10 KB swings 50#
5 box jumps
Workout Time: 35 minutes
MetCon Time: 11 minutes
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