10/1/2015

A. Front Squat Cluster 5 x 1.1.1 rest 15 seconds, rest 3 minutes 80-85%
B. Clean Cluster (Off Blocks @ knees) 3 x 1.1.1.1 *building* rest 20 seconds, rest 3 minutes (be aware of comfort versus last week)
C. Barbell Hip Bridge - 3 x 15-20 reps AHAP rest 2 minutes (White Plains Folks can Sub Reverse Hyper if they prefer)
+
5 sets:
21 Calorie Row Sprint
15 Burpees AFAP
9 Thrusters 135/95 *Scale to a heavy but UB weight - must be UB*
rest 5 minutes