04 Oct 2016

Warm-Up:

Upper-body lift prep
Shoulder mobility prep

Lift:

Push Jerk or Press

4 @ 54% of 1Rm
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)

10 min EMOM 4 @ 54%

WORK:

21-15-9
Back Squat
KB Swing

Rx: 
225/157.5
2p/1.5p

Rx2:
55%-60% 1RM
1.5p/1p

Rx3:
55%-60% 1RM
1p/>1p