1/3/13 - THURSDAY

WARM-UP

Mobility & Dynamic Stretches

2 Rounds

75 lb OH Squat - 10
DU - 30

MET-CON #1

20-16-12

75 lb Hang Power Snatch
Pistol

MET-CON #2

EMOTM - 6 min

40" Box Jump - 1
Front Squat @ 70% (from the floor) - 2
Note: do 1 Box Jump and 2 Front Squats every minute for 6 minutes. The Front Squat starts by picking the weight up off the floor, not a rack.

MET-CON #3

"HELEN"

3 Rounds For Time

Run - 400 meters
50 lb KB Swing - 21
Pull-up - 12