16 NOV 2016

Warm Up:  Lower body lift prep and either squat therapy or front squat skill transfers

REVIEW:  Front squat/back squat

Barbell warm up, add weight (5 MINS)

LIFT:  Front Squat or Back squat (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
50 DU
50 cal row
40 DU
40 cal row
30 DU
30 cal row
20 DU
20 cal row
10 DU
10 cal row

Rx:  Unbroken
Rx2: Broken
Rx3: x5 singles

Silvers:
Same lift
Rx2 or Rx3 for work