5/24/12 - THURSDAY

CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

CLEAN WORK:

Clean Pull @ 100% (of Clean 1RM) - 2x3
Push Jerk - 1RM
Squat Clean - 3@70%, 3@80%, 3@90%

MET-CONS:

3 Rounds for Time

165 lb Push Jerk - 6
165 lb Front Squat - 12

Rest 5 min

3 Rounds for Time

Muscle-up - 3
Wall Ball - 25

ASSISTANCE:

Core Complex - 2 Rounds
Left Side Plank - 1 min
Right Side Plank - 1 min
Ab Wheel - 20