9/21/12

Hang clean + jerk: 4X1 @ 85%

Pin back squat: 3X3 @ 80%

Wt'ed hyper ext  2X10 (use a HEAVY weight)
Lat raise  2X8
Front raise  2X8

GHD sit-ups  X 40 AFAP
(OR) Sit-ups X 80 AFAP