6/11/12 - MONDAY

STRENGTH AND CLEANS

WARM-UP:

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

STRENGTH:

1. Back Squat - 5(65%), 5(75%), 5(85%)
Note: Add 10 lbs to your 1RM base from previous cycle

2. Shoulder Press - 5(65%), 5(75%), 5(85%)
Note: Add 5 lbs to your 1RM base from previous cycle

MET-CON:

EMOTM - 10 min Cap

205 lb Power Cleans - 3

ASSISTANCE:

Push Complex - 2 Rounds
195 lb Close Grip Bench Press - Max Rep
40 lb DB Shoulder Press - Max Rep
50 lb Weighted Ring Dip - Max Rep
40 lb DB Push Press - Max Rep