Thursday Sept 18th, 2014

a1) 3x3 squat jerk work (stay light-medium)
   (focus on positioning)
a2) 3x3 (each leg) front rack reverse lunge (same weight as squat jerks)
(no rest between exercises---go every 3:00)

b) for time: 
     15 overhead squats 185#
     25c airdyne 
     30 wall balls 25#
     50c airdyne
     45 hang squat cleans 95#
     75c airdyne

c1) 3x5 weighted push up (light-medium)
c2) 3x5 muscle ups
 (no rest between exercises---go every 3:00)