7/25/12 - WEDNESDAY

JERKS, PRESSES, and WALL BALLS

WARM-UP: (15 min)
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10
Muscle-up - 10

SPEED: (15 min)
Jerk @ 75% 1RM - 7x2

STRENGTH: (10 min)
Shoulder Press - 80%x5, 85%x4, 90%x3+

CONDITIONING: (10 min)

"KAREN" with some spice

Complete for Time
20 lb Wall Balls - 150
Burpees - 5 reps every time you rest
Note: Every time you rest from the Wall Balls, you need to do 5 Burpees.