5/23/12 - WEDNESDAY

SNATCHES & AMRAP

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch -2x10

SNATCH WORK:

Snatch Pull (@ 100% 1RM Snatch weight) - 2x3
Snatch Push Press - 1RM
Squat Snatch: 3 @ 70%, 3 @ 80%, 3+ @ 90%*
*Base percentages off of your 1RM

MET-CON:

15 min AMRAP

Chest 2 Bar Pull-up - 5
Burpee - 10
95 lb SDHP -15

ASSISTANCE:

Core Complex - 2 Rounds

Toes 2 B - Max Rep
Sit-up - Max Rep
Ab Plank - Max Time