130703

a) 3:00 air dyne

    mobility 

b) front squats (rest 2-3 minutes) 

    x3 @ 75%- 290

    x2 @ 80%- 310

    x1 @ 85%- 330

    x3 @ 80%- 310

    x2 @ 85%- 330

    x1 @ 90%- 345

c) halting deadlift + hang clean + clean (5 sets. rest as needed) 

    225.245.265.285.305

d) 3x6 rdl (4011). rest as needed 

    135.155.175

e) for time- 7:54

    500m row. 20 chest2bar pull ups. 40 kb farmer carry walking lunge (70#). 20 chest2bar pull ups.

    500m row

f) 3:00 air dyne