12/13/12 - THURSDAY

WARM-UP

Dynamic Stretches
DU - 2 min AMRAP
Knee Jumps for Height - 10

SPEED

Snatch Pull - 3x2 (Heavy)
Power Snatch - 3x3 (Moderate - focus on technique)
Hang Squat Snatch - 3x3 (Moderate - focus on technique)

STRENGTH
Front Squat - 1RM

MET-CON

Tabata Thursday (20/10)

Airdyne (calories)
Rest 3 min
24" Box Jump
Rest 3 min
70 lb KB Swing
Rest 3 min

Note: Do 8 rounds of 20 seconds work and 10 seconds rest for each exercise. Rest 3 minutes between exercises.