Friday, September 19, 2014

A1. Front squat 

70x2 160#

75x2 175#

80(5x3) 185#

A2. Scap squeezes :30 (during the 5x3)

B.  For time:

     

     9-6-3

     Power cleans (115lbs)

     HSPU 

     + (rest only to change plates)

     15-10-5

     Hang power cleans (95lbs)

     Burpees

C. Air dyne :20/:10 x 8

     +

     Battle ropes :20/:10 x 8