Friday 11.09.12

Warm Up:
- 400m Run
- Dynamic Mobility Drills
- Burgener Warm Up

Strength:
Power Snatch 5x3 (+5 lbs):
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 210x1
- Work Sets:  5x3 @ 155

Weighted Chin Ups 5x3 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +20x3, +35x2, +50x1
- Work Sets:  3x5 @ +20 lbs

Conditioning:
On the minute for 10:00 (with 50% of Power Snatch 1rm):
- 3 Snatch Pulls @ 110
- 3 Power Snatches
- 3 Snatch Push Press (behind the neck)