10/1/12 - MONDAY

SPEED

Burgener Warm-up: CLEAN
Kneeling Cleans - 2x5
95 lb High Hang Squat Clean - 5x2

STRENGTH

Back Squat - starting at 80% 1RM - 5,4,3,2,1
Deadlift Rest Pause w/ 30 sec rest @ 60% 1RM - 3xMax Rep

CONDITIONING

Team WOD

3 Rounds for Max Rep

Airdyne - 1 mile
Burpee - Max Rep

Note: While teammate does 1 mile on Airdyne, you do max reps of Burpees, then switch. Repeat 3 times.