1/16/12- Grind Time

Warmup:
Running Drills
General Dynamic
Junkyard Dog

Strength:
10 sets of the following: Power Snatch+Hang Squat Snatch

Conditioning:
Four 2:30 rounds:
20 Pullups
Run 4 lengths of Nelson
Max Reps Handstand Pushups (scale is wall walks then pushups)
Rest 1:00 between rounds