December Ten 2009

Warm up:
3 Rounds
50 ft. Waiter's Walk Lunge @ 2x 25# DBs
5x Manmakers with 25# DBs
5x Hang Squat Snatch @ PVC

Training:
1) 8 Rounds
3x Hang Squat Snatch + Overhead Squat
(increase weight each round to hard but doable)
Instep Stretch

2) 8 Rounds
3x Hang Power Clean + Push Press
(Start at ending weight of 1)
Pigeon Stretch

3) 8 Rounds
3x Hang Squat Clean
(Start at ending weight of 2)
Prisoner Stretch