5/26/12 - SATURDAY

STRENGTH and SPEED

WARM-UP:

Burgener Warm-up: SNATCH
20 lb DB Weighted 30" Box Jump - 2x10

STRENGTH:

1.Deadlift - 3(70%), 3(80%), 3+(90%)

2. Bench Press - 3(70%), 3(80%), 3+(90%)

3. EMOTM with 10 min Cap
135 lb Power Snatch - 3

ASSISTANCE:

Pull Complex - 2 Rounds
70 lb Weighted Pull-up - Max Rep
165 lb Bentover Row - Max Rep
Strict Pull-up - Max Rep
Inverted Row - Max Rep

Rest 2 Hours

MET-CON:

8 Rounds

400 meter Sprints
Rest 90 sec