Wednesday October 8th, 2014

a) 6x2 pause back squats (:04 in the bottom)
   (rest as needed)
b) conditioning
     1) start @ 0:00
           .25 airdyne
            5 muscle ups
     2) start @ 3:00
           9-7-5-3-1 power snatch 115#
           4-3-2-1 muscle ups
     3) start @ 8:00
           10 muscle ups
           25 burpee over box 24"
           10 muscle ups
     4) start @ 15:00
           9-7-5-3-1 hang squat clean 115#
           4-3-2-1 muscle ups
     5) start @ 20:00
           .25 airdyne
            5 muscle ups
c) 3x5 weighted push up
    3x5 weighted strict pull up