11/15/11

Strength:
Power Clean - 1RM

Met-Cons:
For Time
10-9-8-7-6-5-4-3-2-1
50 lb KB Swing
50 lb Goblet Squat

Rest 5 min

7 min AMRAP
225 lb Snatch Grip Deadlift - 3
24" Box Jump (full extension) - 10

Assistance Work:
Strict Pull-ups - 3x12-15 (alternate variations)
Inverted Row - 2x15-20

Notes:
Here's a video on Goblet Squats: http://www.youtube.com/watch?v=hPc0xLsPcAs. You can use DB's or KB's. Focus on keeping your chest up, shoulders back, and reach full depth in the Squat.
For the Snatch Grip Deadlift, do a normal Deadlift except use a wide grip like you would use in the Snatch or OH Squat: http://www.youtube.com/watch?v=IuFuvK4JuGM.
When doing the Box Jumps, make sure you fully open your hips/stand straight up on top of the box for each rep.