Monday 9-12

“Burgener warm-up” Skill work–power snatch Work up to a comfortable weight with good form Then, “Randy” 75 power snatches (75#/55#)

Saturday 9-10

In honor of 9/11….Look who’s “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate