Friday May 12th 2017

A. Squat Clean; build to a tough single
B. Back Squat @20X1; 3-2-1-3-2-1; rest 2-3m (second wave heavier.  no grinded reps first set of 3 should be minimum 80%RM)
C1. CGBP @ 20X1; 4 sets x 4 sets rest :60
C2. Pendlay Rows @ 20X0, 4 reps x 4 sets ; rest :60
D1. Double arm Dbell Hammer Curls @ 20X0, 9 reps x 3 sets rest :30 
D2. Double arm Laying Tricep Ext w/ Dbells @ 30X1, 9 reps x 3 sets rest :30 
D3. GHD sit ups, 15-20 continuous reps x 3 sets rest :30