Saturday 060912

heavy athletics
A. Back Squats; 90/1 x 5, rest 90 sec

or

B. Front Squats; 60/5, 65/5, 70/5 x 2, rest 1-2 min

depending on what you need to work on most as we wind down this cycle of heavy athletics

then

conditioning
“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.