10.31.14 – Squat and MetCon(10MinAmrap)

Strength:

Fitness:
Four sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Pull-Ups x 6-8 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Performance:
6 Sets every 90 Seconds
1 Snatch Grip DL + 1 Hang Snatch + 3 OHS

MetCon:

Fitness:
In teams of two alternate every 20 calories and Row for as many calories as possible in 10 minutes

Performance:
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Ground to Overhead w/ Plate (45/25)
10 Box Jump Overs