7/19/12 - THURSDAY

KB SWINGS, DEADLIFTS, and BURPEES

WARM-UP: (15 min)
Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (15 min)
Hang Power Clean @ 75% 1RM Clean - 7x3

STRENGTH: (15 min)
Weighted Pull-up @ 85% 3RM - 5xMax Rep

MET-CON: (10 min)

For Time

Buy-In: 50 lb KB Swing - 50

3 Rounds

315 lb Deadlift - 5
Burpee - 15
Buy-Out: 50 lb KB Swing - 50