10/17/12 - WEDNESDAY

SPEED

Clapping Push-up - 1x15
Clapping Pull-up - 1x10
Box Jump Overs (for Height) - 1x10

CONDITIONING and ASSISTANCE

3 Rounds for Max Rep

65 lb GHD Bench Press - Max Rep
MU - Max Rep
Rest as needed (1-3 minutes)

High Hang  Muscle Snatch - 3x10-12

3 Rounds for Max Rep - 40/20 TABATA

Pull-up
HSPU
Rope Climb
135 lb Shoulder to Overhead

Note: the TABATA is 40 seconds of work, followed by 20 seconds of rest for each exercise.