Tuesday October 16/12

Structural - 3 sets - 1 min each

Wall Hips Stretch
Lever Plank

Strength/Lift 1

Power Clean + 2 Jerks X 2
*Work up to heavy set - then 3-4 sets at working weight* 

Strength/ Lift 2

Shoulder Press 3-3-3-3-3
Max rep Pull Ups after each set

Conditioning - 4 sets

2 min 30 second clock

3 Power Cleans
Max Effort Row

rest 2:30