Saturday, 10/17

Warm Up

3 Rounds 
20 Jumping Jacks 
10 PVC Dislocates
20 Mountain Climbers
10 PVC Overhead Squats 

Strength

Overhead Squat

In 18 Minutes, Establish a 5RM Overhead Squat (from the Rack) 
Every 2:30 x 8 
Set 1-2 @ 40 – 50% 
Set 3-4 @ 55 – 65% 
Set 5-6 @ 70 – 75% 
Set 7-8 @ 80+% 

Met Con

6 Rounds for Time (12 Minute Cap) 
14 Alt DB Snatches (50/35)
42 Double Unders