Wed. Dec 28, 2016

Block Clean (AK) (80/3, 87/2, 93/2(3))

Bar starts above the knee

Clean Deadlift (95/3, 105/2, 115/2(3))

From Deficit

Pause Front Squat (w/ Chains) (85/3, 90/3, 93/2)

Chain weight can be up to 40% of total weight

A1: DB RDL (2x10)

Wide Stance

A2: Back Extensions (2x8)

Hold top of each rep for 2 seconds

A3: Farmer's Carry (1x40yds)