Friday 10.28.16

Warm Up:
- Dynamic stretching for lats and hip flexors

Strength Training:
Front Squats (3-second negative, pause, explode up for 3x3):
- WU: 50x 5, 140x 4, 230x 3, 3, 3 (2880 lbs)

Front Rack Step Ups (3x6, 20" box):
- 45x 6, 6, 6 (1620 lbs)

Deadlifts (3x3):
-  WU: 45x11, 95x0, 135x9, 185x0, 225x7, 275x0, 315x5, 365x0, 405x3, 455x0, 495x1 (6570 lbs)
- Work Sets:  450x 3, 3, 3 (4050 lbs lbs)

Hang Clean Pulls (3x5):
- 450x 5, 5, 5 (6750 lbs)

Jump Rope:
- Skipped for time

Total Weight Moved:  21,870 lbs