7/17/12 - TUESDAY

PULLS, SQUATS, and ELIZABETH

WARM-UP: (15 min)

Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (10 min)

Clean Pulls - 5x2

Note: Start at 50% Deadlift 1RM. Increase weight while maintaining SPEED.

STRENGTH: (15 min)

Back Squat - 3(90%), 1(100%), 1(105%), 1(110%), 1(105%)

Note: Percentages are based off of your 3RM weight.

MET-CON: (10 min)

"ELIZABETH"

21-15-9

135 lb Clean
Ring Dip