Friday 9.30.16

Warm Up:
- skipped

Strength Training:
Deadlifts (3x3):
- 45x 11, 95x 10, 135x 9, 185x 8, 225x 7, 275x 6, 315x 5, 365x 4, 405x 3, 455x 2, 495x 1, 445x3, 3, 3

Hang Clean Pulls (3x5):
- 445x 5, 5, 5

Front Squats (3-second pauses, 3x3):
- 45x 7, 95x 6, 135x 5, 185x 4, 225x 3, 3, 3

Jump Rope:
- 1340 singles (18 sets of 55 and 7 sets of 50)