10/8/12 - MONDAY

SPEED and SKILL

Burgener Warm-up:CLEAN @ 65 lbs
Kneeling Jump - 1x10
High Box Jump (ascending) - 1x10

STRENGTH

Back Squat - 3RM

ASSISTANCE

Front Squat - 10RM

CONDITIONING

3 Rounds for Time

Run 400 meters
MU - 4
95 lb SDHP - 12

Notes: Do warm-up sets before Back and Front Squats. Try to reach RM in 3 to 5 sets. Once you reach a PR, don't do any more.