Thursday - 10 NOV 11

Three rounds for time of:
30 Wallball shots, 20/12  pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

INTERMEDIATE
Three rounds for time of:
30 Wallball shots, 12/10 pound ball (10.5 foot target)
45/35 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

BEGINNERS
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC Squat snatches, 30 reps (movement initiates with barbell below the knees)

If your overhead squat is atrocious you might consider subbing power snatches in this workout