11-13-12

Weightlifting

Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Front squat – heavy single; 80% of that x 2 x 2
Weighted back extensions – 30 total with plate

Strength/Skill

Front Squat, 5-5-5-5-5 (For Load)

Conditioning

Complete for time:

25 burpees

2 snatch, 135/95

20 burpees

4 snatch

15 burpees

6 snatch

10 burpees

8 snatch

5 burpees

10 snatch