09May12: Wed (last day before a rest day)

10min - Find your 1RM Hang Snatch

Strength
3x ME  Bench PRess @ 85%
3 x 8 (8L/8R)  Bent over DB rows (HEAVIEST POSSIBLE)

Conditioning

3 Rounds:
20 pistiols
2 rope climbs

then
50 T2B

then
3Rounds
 20 wall balls
5 power cleans (155/115)