Strength Cycle 2, Week 3 Day 2

14 March 2009

Warm Up: 3x5 neck/trunk/arm rotations; 10-8-6 push ups/squats
Burgener Warm up: PVCx3, 45x3
Overhead Squat: PVCx3, 45x3

2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets 70# (55,65)
Clean & jerk - 70% x 1 x 3 100# (70,80,90)

MetCon;
3 rounds for time of:
6 swing cleans + 2 lunge (3 to each shoulder) - 50% BW 50# kb
15 kipping pull-ups


Workout Time: 10 minutes
MetCon Time: 14 minutes