1/25/12

Warm-up:
3 Rounds
Shoulder Press - 8
Squat Snatch - 8

Strength:
5-5-5-5-5
Push Press

Met-Con:
15 min AMRAP
Buy-In: HSPU - 20
95 lb OH Squat - 5
95 lb Hang Power Snatch - 10
Buy-Out: HSPU - max reps

Assistance:
DB Lateral Raise - 2x15-20
Ring Dips - 2x15-20
OH Tri Extensions - 2x12-15
Tri Pushups - 2xFailure

Notes:
Met-Con: this is an AMRAP. The clock starts when you begin the 20 HSPU's. Once you complete the HSPU's, do rounds of the OH Squat and Hang Power Snatch until 15 minutes ends. Immediately after 15 min ends, start the Buy-Out, which is doing as many HSPU without stopping. Your score will be the total number of reps completed between the HSPU's and the rounds.