Squat + Jerk

Lift A: Back SquatPosition a barbell across your upper back and space your feet shoulder-width apart. Kick your hips behind you as you bend at the knees to lower until your glutes drop below parallel. Straighten your legs, pressing through the soles of your feet to stand.
Back Squat: 10 x 45lbs, 8 x 95lbs, 6 x 135lbs, 4 x 225lbs, 2 x 315lbs, 1 x 365lbs, 1 x 385lbs, (2) 1 x 405lbs, 1 x 455lbs missed depth, 1 x 455lbs, drop set 5 x 315lbsLift B: Clean and Jerk Combine the clean motion (bringing the bar from the floor to a racked position as in day one) with a jerk: at the end of the clean, bend your knees slightly, then jump up, splitting your legs in a staggered stance and at the same time pressing the weight overhead. 

Clean and Jerk: 10 x 45lbs, 8 x 65lbs, 6 x 95lbs, 4 x 135lbs, 2 x 155lbs, 1 x 185lbs, 1 x 185lbs, 1 x 205lbs

12-Minute AMRAP

Arnold Press x 20

Lateral Raise x 15

Rear-Delt Flye x 20

15 Rounds @ 20lbs

DB Shrug & Squeeze: 25 reps: 35lbs, 40lbs, 45lbs, 50lbs, 55lbs, 60lbs

Three or Four Supersets

Back Extension x 20

Glute-Ham Raise x 20

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