6/18/12 - MONDAY

STRENGTH & CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Muscle-up - 10

STRENGTH:

1. Back Squat - 3,(70%), 3(80%), 3+(90%)

Note: Use 1RM + 10 lbs for base weight

2. Shoulder Press - 3,(70%), 3(80%), 3+(90%)

Note: Use 1RM + 5 lbs for base weight

MET-CON:

EMOTM for 10 min

205 lb Power Clean - 3
Push-up - 10

ASSISTANCE:

Superset Complex - 2 Rounds

195 lb Close Grip Bench Press - Max Rep
155 lb Bent Over Row - Max Rep
50 lb Weighted Ring Dip - Max Rep
Inverted Row - Max Rep

AT-HOME WOD:

5 Rounds for Time
Pull-up - 5
Standing Broad Jumps - 10
Push-up - 15
Note: I am adding the "At-Home WOD" just in case you are not able to make it to the gym and need a quick workout to do at home with minimal equipment.