12/30/13

unnamed (13)

Strength

20 min to establish a 1RM Front Squat

Conditioning

AMRAP 6 min:

4 Hang Squat Cleans (185/135)
6 HSPUs

rest 2 min

AMRAP 6 min:

2 Power Snatches (135/85)
2 CTB Pull-ups
4 Power Snatches
4 CTB Pull-ups
6 Power Snatches
6  CTB Pull-ups
8 Power Snatches
8  CTB Pull-ups
. . . and so on up the ladder

NOTES:  * Hang Squat Cleans will start from above the knee cap. (That does not mean mid-thigh.) **Use one bar for both AMRAPS.  I would suggest loading up the bar for the Hang Cleans in such a way that you can easily dump the weight for the Power Snatches.