Snatchsquatch

Strength:
Squat Snatch Every Minute on the Minute
3 @ 50%
3 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90% (3 Sets)

Accessory:
3 Sets:
5 Snatch Balance (50% of 1 Rep Max)
15 Ring Knee Tucks (5 Left, 5 Middle, 5 Right)

Conditioning:
60 Double Under
40 Kettlebell Swing (53/35)
20 Dip
50 Double Under
30 Kettlebell Swing
10 Dip

Recovery:
Lacrosse Ball Roll Chest
Banded Bully Stretch

Memorial Day Murph

Workout:
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.