Day: November 29, 2009

Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)

Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat

4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups

5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes