Warm-up Drills (03.09.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Back Squat 5-3-1+'' (03.09.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% 45
5 x 50% 60
3 x 60% 70
5 x 75% 85
3 x 85% 100
1+ x 95% 115 total 14

''Display of Power'' (03.09.2012)
5 Rounds for time of
10-8-6-4-2 Snatch (85lbs)
15 x Wallball (20lbs)