Olympic Lift:
Snatch - 5x5
Met-Con:
3 Rounds for Time
75% 1RM Deadlift - 10
50 lb KB Swing - 20
30 lb Weighted Pullup - 10
20" Box Jump - 20
Notes:
Watch the following videos for Snatch (don't worry about going heavy - work technique):
http://www.vimeo.com/1306013
http://www.vimeo.com/1306279
For the Met-Con, I used 315 lbs for the Deadlift and completed the workout in 19 min 31 sec.
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