Wednesday- 30 NOV 11

"Santora"
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute
Rest 1 minute

ADVANCED
Three rounds for reps of:
115/75 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
195/135 pound Deadlifts, 1 minute
Burpees, 1 minute
115/75 pound Jerks, 1 minute
Rest 1 minute

INTERMEDIATE
Three rounds for reps of:
85/55 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
135/95 pound Deadlifts, 1 minute
Burpees, 1 minute
85/55 pound Jerks, 1 minute
Rest 1 minute

BEGINNERS
Three rounds for reps of:
15-45 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
45-65 pound Deadlifts, 1 minute
Burpees, 1 minute
15-45 pound Jerks, 1 minute
Rest 1 minute

as always work and place Mechanics first and foremost.  If your squat clean is atrocious lower the weight or sub power cleans.