7/28/12 - SATURDAY

SNATCH, OH SQUAT and CRAZY TABATA

WARM-UP: (15 min)
Handstand Walk - 10 min
Burgener Warm-up: SNATCH
115 lb Squat Snatch - 10

SPEED: (10 min)
Hang Squat Snatch @ 85% 1RM - 5x1

STRENGTH: (15 min)
OH Squat @ 85 % 1RM - 5x3

CONDITIONING: (20 min)

3 Rounds of Crazy TABATA - 30 sec on, 10 sec off

HSPU
95 lb Front Squat
Pull-up
20" Box Jump Over
185 lb Bench Press
100 lb KB Lunges
Sit-up
95 lb Power Snatch
Rest 80 seconds

Note: Do 30 second AMRAP on each exercise, rest 10 seconds between exercises. Do 3 full rounds. Score = total reps.