9/6/13 - FRIDAY

SHOULDER STRENGTH
Shoulder Press - 5RM
Push Press RP - 3xF

MET-CON
3 Rounds for Time
HSPU - 10
135 lb Hang Power Clean - 12
185 lb Bench Press - 14
Pull-up - 16
Deficit Push-up - 18
70 lb KB Swing - 20
Rest 3 min

ASSISTANCE
High Pull - 2x12-15
DB Bent Over Row (LH/RH) - 2x12-15 each
Reverse DB Flies - 2x12-15
Lat Raises - 2x12-15