Wed. Dec 21, 2016

Block Clean (AK) (70/3, 80/3(3), 85/2(2))

Bar starts above the knee

Clean Deadlift (80/3, 90/3, 100/3(4))

From Deficit

Pause Front Squat (w/ Chains) (70/4, 77/4, 82/4(3))

Chain weight can be up to 40% of total weight

A1: DB RDL (4x12)

Wide Stance

A2: Back Extensions (4x10)

Hold top of each rep for 2 seconds

A3: Farmer's Carry (4x40yds)