12 Dec 2009
Warm Up: 3x10 trunk/arm/neck rotations;
3 x 10 Overhead Squat (pvc)/Push Up
3 x 3 Power Snatch (45#)
Press - 3x 95,100,105; 5x 115,115,110
Deadlift - 1x 135,155,175,195,210; 5x 215
Ab Mat sit ups - 3 x 25
Time: 28 minutes
MetCon: 9-7-5 rep rds of KB Snatch (30#)/Dip
Time: 5 minutes
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