6/4/12 - MONDAY

DELOAD - CLEANS

WARM-UP:

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

SKILL WORK:

Muscle-up - 10

MET-CON:

Ladder AMRAP
50 lb KB Swing
95 lb OH Squat
Note: Do one rep of each on min 1, two reps of each on min 2, etc. Go as long as you can while completing all reps within 1 minute.

ASSISTANCE:

Superset - 3 Rounds
Skull Crusher Push-ups - Max Rep
Double Rope Pull-ups - Max Rep