Friday 6.29.12

Warm Up:
- 500m Row
Then 3 rounds of:
- 5 GHD Sit Ups
- 5 GHD Hip Extensions
- 2 Pistols each leg
- 2 Handstand Push Ups (1 strict, 1 kipping)
- 5 Pull Ups

Strength Work:
Warm Up to 120% of my work sets:
- 45 x Burgener Warm Up
- 95x5 Muscle Cleans
- 135x4 Muscle Cleans
- 185x3 (2 Muscles Cleans and 1 Power Clean)
- 225x2 Power Cleans
- 264x1 Power Clean
Work Sets:
- 220x 5x3

Conditioning:
5 Rounds for Total Reps of:
- 53 lbs KB Thrusters for :15
- Rest :45
- 50 lbs Weighted Pull Ups for :15
- Rest :45
- Burpees for :15
- Rest :45
Score:  I did 74 total reps.  6 thrusters each round, 2-4 pull ups each round, and 6 burps each round.