6/28/12 - THURSDAY

CLEANS and ENDURANCE

WARM-UP:

Burgener Warm-up: CLEAN
Assisted Pistols - 20

CLEAN WORK:
135 lb Squat Clean - 2x10
Clean Pull @ 110% - 2x3

Squat Clean - 5(75%), 3(85%), 1+(95%)

MET-CON:

Complete For Time
HSPU - 10
Toes 2 Bar - 20
20 lb Wall Ball - 30
Barbell Burpee - 40
20 lb Wall Ball - 30
Toes 2 Bar - 20
HSPU - 10

ASSISTANCE:

Core Complex
RH/LH Side Planks - 1 min each
L-Sit - For Max Time
Ab Wheel - 40

AT-HOME WOD:

Complete For Time
HSPU - 10
Sit-up - 20
Air Squat - 30
Burpee - 40
Air Squat - 30
Sit-up - 20
HSPU - 10