6/14/12 - THURSDAY

CLEANS 

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Assisted Pistols - 20

CLEAN WORK:

Push Jerk - 1RM
Squat Clean - 5(65%), 5(75%), 5+(85%)
Note: Use 1RM weight + 10 lbs when calculating weights

MET-CON:

For Time
95 lb Front Squat - 20
HSPU - 8
50 lb KB Swing - 20
HSPU - 8
20 lb Wall Ball - 20
HSPU - 8
Toes 2 Bar - 20
HSPU - 8
135 lb Back Squat - 20
HSPU - 8

ASSISTANCE:

Side Ab Planks - 1 min each
L-Sit - 2xFailure
Ab Wheel - 30