12/20/11 - Skill, Core, Cardio

Warm-up:
1 mile Jog

Skill:
Hang Squat Snatches - 3x5 (light weight)

Core Met-Con:
For Time
Start: V-Ups - 1x20
3 Rounds
185/225 lb Front Rack Barbell Carry - 50 ft
50 lb KB Turkish Get-up - 4
End: V-Ups - 1x20

Complete the entire met-con for time. Start with 1 set of 20 V-Ups, do 3 rounds of the Front Rack BB Carry and Turkish Get-ups, then end with 1 set of 20 V-Ups. Not sure which weight will be best for the Rack Carries, so I posted 2 possible weights.

Cool Down:
1 mile Jog

Notes:
V-Ups: http://www.youtube.com/watch?v=C1MU1YPGMCo
Front Rack Barbell Carry: http://www.youtube.com/watch?feature=player_embedded&v=dZBSzSXzJkU