11/21/12 - WEDNESDAY

DRILLS

Weighted MU - 10
Pistols - 12

SPEED

Clean & Jerk @ 90% - 5x1 (work up to 90%, then count working sets)

STRENGTH

Back Squat @ 90% 1RM - 1x1
Back Squat @ 80% 1RM - 2x2

MET-CON

OPEN 12.5

7 min AMRAP LADDER

100 lb Thruster - 3
C2B Pull-up - 3
100 lb Thruster - 6
C2B Pull-up - 6
Then 9, 12, 15, etc.