11/3/12 - SATURDAY

SPEED

MU - 15
Clapping Push-up - 20
36" Box Jump - 10

STRENGTH

Bench Press - 3RM
Close Grip Bench @ 60% Bench 1RM- 3xFailure (with 3 minute rests)

Pull Superset - 4 Rounds
Close Grip Inverted Row- 12-15
High Hang Muscle Snatch - 8-12

50 lb KB Shrugs - 3xMax Rep

CONDITIONING

10 min Ladder (increase by 2's)
135 lb Push Press
Strict Pull-up
Burpee

Note: Ladder - do 2 reps of each exercise in first round, 4 reps in the second round, 6 reps in the third and so on. Complete as many rounds possible in the 10 minutes.