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, drop set 5 x 315lbs

Lift 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

8-Minute AMRAP

Rear Delt Flys x 20

Lateral Raise x 15 @ 25lbs

13 Rounds

 8-Minute AMRAP

Reverse Shoulder Press x 20

Dips 15 reps

15 Rounds @ 20lbs

6 sets BB Shrug & Squeeze: 25 reps: 135lbs

Three or Four Supersets

Back Extension x 20

Glute-Ham Raise x 20

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