1/7/13 - MONDAY

WARM-UP

Jog - 800 meters
Mobility
Snatch Pulls (start @ 60% 1RM Deadlift) - 3x2
Hang Power Snatch - 4x2
Snatch Balance - 4x1

STRENGTH

4 Rounds for Max Weight
Front Squat (start @ 75% 1RM) - 3
DU - 30
Rest - 1 min

MET-CON #1

3 Rounds for Time

115 lb Squat Snatch - 4
Toes 2 Bar - 20

MET-CON #2

4 Rounds on Every 3rd min - Each for Time

Run - 400 meters

Note: Run 400 meters four times. Start subsequent rounds every 3rd minute. So do Round 1 starting at 0:00, then do Round 2 starting @ 3 min, Round 3 starting @ 6 min, and Round 4 starting @ 9 min.