Friday May 13th 2016

A. Squat Clean; build to a tough single
B. Back Squat @30X1; 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; 3-4 sets x 4 sets rest :60
C2. Pendlay Rows, 4 reps x 4 sets ; rest :60
D1. Double arm Dbell Hammer Curls @ 30X0, 6-9 reps x 4 sets rest :30
D2. Double arm Laying Tricep Ext w/ Dbells @ 30X1, 6-9 reps x 4 sets rest :30
D3. GHD sit ups, 15-20 continuous reps x 4 sets rest :30