12/19/12 - WEDNESDAY

WARM-UP (10 min)

Dynamic Stretch
2 min AMRAP - DU
Box Jump for Height

OLY SKILL (5 min)

Snatch Pull - 2x3

STRENGTH (10 min)

Back Squat @ 65% - 1xMax Rep

MET-CON (20 min)

EMOTM - 20 min Time Cap

Odd: Squat Snatch - 3 (work up to 3RM Touch & Go)
Even: MU -3, then Pull-up - Max Rep

Note: Perform a set starting on each minute. Odd minutes - do 3 Squat Snatches, working up to a 3 RM touch and go (don't let go of the bar). Even minutes - do 3 MU and then Max Reps of Pull-ups.