5/7/12 - MONDAY

STRENGTH & SPEED

WARM-UP:

Burgener Warm-up: SNATCH
2 Rounds
Seated 36" Box Jump - 10
95 lb Push Press - 10

STRENGTH & SPEED WORK:

1. Squat

Warm-up: Back Squat - 2 Sets
Max Effort: Back Squat - 5x5 (work to 5RM)
Rest Pause: Front Squat @ 75% with 60 sec rest - 2xFailure

2. Press

Warm-up: Shoulder Press - 2 sets
Max Effort: Shoulder Press - 5x5 (work to 5RM)
Rest Pause: Bench Press @ 75% with 60 sec rest - 2xFailure

3. Pull

Warm-up: Power Clean - 2 sets
Speed: EMOTM (with 10 min Cap) of 185 lb Power Clean -  3 reps