Thu. Nov 10, 2016

Front Squat (70/3, 77/3, 83/3, 87/3(2))

Rack Jerks (1BHN + 1FRONT) (72/2, 77/2, 83/2, 88/2(2))

Take bar from racks or jerk blocks and perform 1 rep from behind the neck, lower bar to front and perform the second rep from in front.

Clean Segment Deadlift (70/5, 80/5, 87/5(3))

Pause for 2 seconds at these positions: Below Knee, Power Position

A1: Bent BB Row (4x8)

A2: Back Extensions (4x8)

Weighted

A3: Ab Wheel Rollouts (4x10)