9/30/13 - MONDAY

SPEED
185 lb+ Power Clean - 12x1 for Max Weight (start counting at 185 lbs)

MET-CON
3 Rounds for Time
225 lb Deadlift - 12
95 lb Thruster - 12
HSPU - 12
T2B - 12
135 lb Front Rack Lunge - 12
75 lb Decline Sit-up Press Out - 12
REST 2 MIN

ASSISTANCE
Glute Ham Raise - 2x8-10
Calf Raise - 2x25+
L-Sit - 2xMax Time