Tuesday- 06/19/12- Clean Work, Yoke Carry/Burpee Wod, MWOD 105/365

BB Gymnastics
1) 7X2 Vertical Clean off High Boxes (at Hip) + 1 Push Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete both Cleans, then one Push Jerk after the second Clean.

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 120515

2a) 5X3 Push Press – heavier than last week, rest 60 sec.
2b) 5X3 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
3 rounds for time of:
50′ Yoke Carry 300/200#
25 Burpees

MWOD 105/365-
http://www.youtube.com/watch?v=V5jcPSxQZo0