10.28.14

A. Back Squat AHAP 15,13,11 @ same weights as last week (rest 3 min between sets)
*If you missed any sets last week back off that weight 5-10 pounds
B. 3x 20 sec hold on back at 110% of BS (rest 2 min)

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3 Sets for max reps each set... rest 3 min between sets (must complete sets in under 90 sec)

3-5 UB MU (if don't have UB get as many as can in 30 sec... scale 3 C2B, 3 RD)
max rep TnG Power cleans @ 155/110
*Sets must be finished in under 90 sec

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3x 500m row @ 1:50/2:04 pace (rest 3 min between)