Wednesday - Nov. 1

Dynamic Warm-up

KB Clean+Jerk
 - 24kg
 - 5 minutes
 - 8 rpm
 - added a 1-minute rack hold after the 5-minutes.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 205, 220#
 5+ @ 235# x 8

Pullups + 6kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l)

Pushup 2x20
Close Pushup 2x15
Wide Pushup 2x15
DiveBomber 2x8

Hanging Knee Raise
 3x 20