4/11/09

Warm-up-
Dislocates 2x5
Broomstick OHS 2x10
16kg halo 2x5
Wall Squat 2x10

1A) Press:
145x3, 145x4, 145x3, 145x3, 145x3
One power clean precedes each set of presses

1B) Plate pinch:
50x1, 50x1, 50x1, 50x1, 50x1

2A) Low bar back squat:
255x5, 255x5, 255x4, 255x4, 255x3

2B) Pull-ups:
55x5, 55x4, 55x5, 55x4, 55x4

3) Swing:
32kgx16 at the top of each minute for 5 minutes