12/3/12 - MONDAY

WARM-UP (10 min)

Dynamic Stretch
Burpee - 20

Burgener Warm-up: CLEAN

SPEED (20 min)

2 Rounds

Power Clean & Jerk - 3
Hang Clean & Jerk - 3
Clean & Jerk - 3

Clean & Jerk @ 90% - 2x1 (work up to...)

STRENGTH (10 min)

Back Squat @ 90% - 2x2 (do if time allows)

MET-CON (10 min)

30-20-10

Ring Dips
75 lb SDHP
20 lb Wall Balls