6/2/12 - SATURDAY

STRENGTH and SPEED

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

STENGTH & SPEED WORK:
1. Deadlift - 5(75%), 3(85%), 1+(95%)

2. Bench Press - 5(75%), 3(85%), 1+(95%)

3. EMOTM - 10 min Cap
135 lb Power Snatch - 3
Pull-up - 5

4. 5 Rounds Max Reps
40 lb DB Clean & Jerk - 1 min
Rest - 1 min

ASSISTANCE:
Pull-Push Supersets - 2 Rounds Each
1. 50 lb Weighted Ring Pull-up - Max Rep
Push-up - Max Rep

2. HSPU - Max Rep
165 lb Bent Over Row - Max Rep