Todays Workout 09.06.14 - Squat Snatches, Front Squats

Strength

Squat Snatches - 2x5 sets (work up to heaviest), then 1x3 sets (using same weight)

Front Squats - 3x8 sets (perform 10 single leg box jumps in between sets)

Metcon 1

1st - EMOM x8 mins

Even: Power Clean + Hang Squat Clean + Jerk

Odd: 3 Behind Neck Push Jerk (hold 3 secs overhead)

2nd - EMOM x8 mins

Even: 4 Muscle-ups w/ weighted vest

Odd: 4 Pull-ups w/ weighted vest

Metcon 2

Row 400m, then

3 Rounds

7 Power Snatches

7 Overhead Squats

25 Lateral Burpees

then 400m Row