5/3/1 and CFLBG 30.03.2012 Workout
Push Press
5x 100# 5x 115# 8x 130#
Bench Press
5x 110# 5x 125# 9x 140#
Weighted Ring Dips
5x 20# 5x 22.5# 2x 30#
20 minutes to develop a 1RM clean
Maxed at 230# for a 5# PR
Then 7:00 AMRAP
7x Power Clean 95#
7x Push Press 95#
9 Rounds + 2 reps
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