Friday, 12/30/11

Warm-Up:
3 Rounds:
5 Zercher Squats (adding weight)
10 KB Snatches
10 GHD Sit-ups

Dynamic Warm-Up/Burg WU

Beginner Strength:
Power Snatch: 5 x 2
GHR's: 3 x 6-8

Int/Advanced Strength:
DE Box Squats: 12 x 2, 50% + bands (parallel box)
*Remember, bar speed is most important. If it's too slow, lower the weight!
Romanian DL: 3 x 10-12
GHR's: 3 x 12-15

MetCon:
AMRAP 12:
25 Walking Lunges (each leg)
25 Box Jumps 24/20"
10 Burpees