07/19/2017

A. 1 squat clean + 1 split  perk. 7 sets, rest as needed (75, 85, 90, 95, 100, 100, 105#)

B. 1 arm DB OHS 3 x 3-4 per side, rest 1:00 between sets

plus

for time: 

21-15-9

OHS  #45-55.  Find a weight you can do UB (45#)

Row Cals

Box Jumps
Time: 10:59

Finish work: 

2 round not for time: 10 Db shrugs (50#)

10 GHD situps