10/18/12 - THURSDAY

DRILLS and SPEED
Burgener Warm-UP: SNATCH
Kneeling Snatch - 1x10
Box Jump Ladder (20" then Max Height) - 1x10

Snatch Balance + 2 OH Squats (start at 80% Snatch 1RM) - 3x1
Snatch EMOTM @ 75% - 6x1
Clean & Jerk EMOTM @ 75% - 9x1

ASSISTANCE

Landmines - 3x10-12

CONDITIONING

3 Rounds for Time

95 lb Thruster - 15
50 lb KB Run - 100 meters
95 lb Front Rack Reverse Lunge - 10
50 lb KB Run - 100 meters

Notes:
Box Jump Ladder - jump onto a 20" plyo box, drop down on the opposite side, and immediately jump up onto a second box jump for max height. Space boxes from each other as needed. 
KB Run - you must carry the 50 lb KB for the 100 meter run. Carry it however you prefer.