1/19/13 - SATURDAY

WARM-UP

Wall Ball - 30
Mobility

2 Rounds

95 lb SDHP - 12
50 lb Goblet Squat - 12

STRENGTH

EMOTM

Odd: Front Squat Ladder - 3 (start @ 205 lbs, increase by 20 lbs each set)
Even: HSPU - 10

Note: Do Front Squats on even minutes and HSPU on odd minutes. Start with 205 lbs on Front Squat and increase by 20 lbs each set. Continue until unable to complete reps with allotted weight. Pick up weight from the rack.

MET-CON

3 Rounds Each for Time

155 lb Deadlift - 12
155 lb Hang Power Clean - 12
155 lb Push Press - 12
20 lb Wall Ball - 30
Rest 3 min