7/14/12 - SATURDAY

SNATCH, OH SQUAT, and AMRAP

WARM-UP: (15 min)

Pistol - 20
Burgener Warm-up: SNATCH
Squat Snatch - 10

SPEED: (10 min)

Hang Squat Snatch - 7x1

STRENGTH: (10 min)

OH Squat - 1RM

CONDITIONING: (30 min)

20 min AMRAP

10' L-Sit Rope Climb - 1
HSPU - 7
1 Arm DB Snatch (alternating) - 14

3 min Rest

3 Rounds for Distance Each

Airdyne Sprint - 1 min
Rest - 1 min