Oct. 7 - Thursday

10am

Dynamic WU

Axle Clean + Jerk
4 x 45kg
4 x 55
4 x 75
3 sets of 4 @ 85kg

Ring Muscle-Up x 1, 2, 3, 1, 2, 1

Dips
8 x 16kg, 24, 32
5 x 5 @ 40kg

TrapBar Row
8 x 160#, 204#
5 x 5 @ 248#

2pm

Trap Shrugs - 18" pick
10 x 360#
10 x 470#
3 x 8 @ 560#

15 minutes (EDT)
Bench Press @ 185#
- 7 sets of 5
Pullups
- 7 sets of 5