Friday 10.14.16

Warm Up:
- none

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, 450x3, 2, 2 (16,230 lbs)

Hang Clean Pulls (3x5):
- 450x 5, 4, 4 (5850 lbs)

Front Squats (3-second negative, pause, explode up for 3x3):
- 45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 230x 3, 2, 2 (5270 lbs)

Jump Rope:
- 1370 singles (24 sets of 55 and 1 sets of 50)

Total Weight Moved:  27,350 lbs