6/16/12 - SATURDAY

STRENGTH & ENDURANCE

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Muscle-up - 10

STRENGTH:

1. Deadlift - 5(65%), 5(75%), 5+(85%)
Note: Use your 1RM + 10 lbs for your base 

2. Bench Press - 5(65%), 5(75%), 5+(85%)
Note: Use your 1RM + 5 lbs for your base

MET-CON:

4 Rounds for Time

Muscle-up - 3
Burpee - 15
95 lb Push Press - 15
95 lb SDHP - 15
40 lb DB Clean & Jerk - 15
Rest 1 min

ASSISTANCE:

1 min AMRAP Each:
50 lb Weighted Pull-up
165 lb JM Press
Close Grip Pull-up
Tri Push-up
Note: 1 min rest between exercises