20180629

A] Backsquats
1x5@65-70%
1x3@75-80%
1x2@ 80-85%
2-3 sets to build to a moderate double.
Rest 90-120 seconds

B] For Time:
20 Hang Power Cleans 135/95#
20 Bar Over Burpees
20 Front Squats
20 Bar Over Burpees
20 Hang Squat Cleans

Fitness

A] 4 sets of:
4-6 Backsquats
rest 30-45 seconds
20-30 second ring row hold
Rest 60 seconds

B] For Time:
30 KB Swings
20 Burpees
30 Goblet Squats 55/35#
20 Burpees
30 reverse lunges