11/20/13

unnamed (4)

Strength

1) Power Snatch + Overhead Squat
2×1 @ 60%, rest 60 sec
2×1 @ 65%, rest 60 sec
2×2 @ 70%, rest 60 sec
2×2 @ 75%, rest 60 sec

NOTES:
*1 set is 1 PS right into 1 OHS without dropping the bar.  
**2×1 = 2 sets of 1 rep.  Not 1 set of 2 reps.

2) Deadlift
2×3 @ 93%, rest 3 min b/w sets

Conditioning

15 minute AMRAP of:

40 KB Swings (24/16kg)
20 Jumping Squats (45/33)
200m Run