5/12/12 - SATURDAY

WARM-UP:
2 Rounds
135 lb Squat Clean - 5
30" - 4' Seated Distance Box Jumps - 5

MET-CONS:
10 min AMRAP
HSPU - 5
20" Plyo Box Jump Overs - 10
(2) 50 lb DB Clean & Jerk - 15

Rest 3 min

3 Rounds for Time
95 lb Push Press - 20
1 Leg Squat (alternate) - 10

NOTES:
Warm-up - for the distance box jumps, set the 20" plyo box about 4 feet away from the 30" plyo box. Sit on the 20" box and jump up on top of the 30" box.
AMRAP - for the Jump Overs, jump completely over a 20" plyo box for each rep. Use two 50 lb dumbbells for the Clean & Jerk (totaling 100 lbs).
1 Leg Squats - alternate legs each rep. If able, do pistols, if not, do on top of plyo box with other leg hanging over side of box.