1/17/13 - THURSDAY

WARM-UP (20 min)

Burpee -30
Mobility

2 Rounds

50 lb 1 Arm KB Swing - LH/RH - 20
DU - 50

SPEED SKILL and STRENGTH (30 min)

Snatch Pull - 3x2 (start at 65% of 1RM Deadlift)
Snatch Balance - 5x1 (work up to heavy single)
OH Squat - 4x6RM

MET-CON #1 (10 min)

10 min EMOTM

MU - 3
DU - 20

Note: Complete 3 MU and 20 DU every minute on the minute, up to 10 min.

Rest 5 min EXACTLY

MET-CON #2 (10 min)

2 min AMRAP

75 lb Squat Snatch

8 min AMRAP

75 lb Shoulder Press - 10
50 lb KB Swing - 20
DU - 40

Note: Do as many Squat Snatches as possible in 2 minutes and then immediately start the 8 min AMRAP of Presses, KB Swings, and DU. There is no rest in between. The total time for this Met-Con is 10 minutes.