07 Nov 2016

Warm-up:

Lower body lift prep
Squat therapy/Mobility

Lift:

Power Clean or Deadlift

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (advanced = 2+)

WORK:  ROW 
Rx:  20 mins, 30 sec on 30 sec rest for max metres
Rx2:  17 mins
Rx3:  15 mins

SILVERS:

Lift:  Bench Press
Work:  Same, choose Rx, Rx2, or Rx3