10/3/07

From the Performance Menu
Front squat - 75% x 3 x 5
Clean Pull - 90% x 3, 95% x 3, 100% x 3 (% of best clean)
Rack jerk behind the neck - work up to heavy single

3 rounds for time of:
20 KB swings
20 Pull-ups
20 Windshield Wipers (sub lying hip swing)

Front Squat: 185x3x5
Clean Pull: 190x3, 200x3, 210x3
Rack Jerk: start at 135 and work up to 205, also got 215 overhead, but I pressed it out

3 rounds for time of:
20 x55# db swings
20 pull-ups
10 lying hip swings

9:42